What to do about muscle soreness

　　On the way to and from get off work: Subway bus smart fitness

　　When taking the subway or bus, try to avoid sitting down. Standing at appropriate times is beneficial to your health. exercise , and do not hold the rings while standing. When standing, bend your knees slightly, lower your center of gravity, and adjust the bending of your knees and the distance between your legs as the subway shakes to maintain your body's balance. Of course, you should try to stand where there are rings or handrails to prevent your body from losing balance and falling.

　　Walking to and from get off work: Twisting as you walk

　　Physical exercise can actually be done anytime and anywhere. For example, commuting to the bus stop is a good opportunity. Hold the handbag in front of your chest with both hands, take a big step forward, bend the foot you took, and twist your body to the side you took. Eye Always look straight ahead. Then step out the other foot and twist your body at the same time. This action has a great effect on soothing the abdomen and lower body.

　　Office chair exercise 1: Promote blood circulation

　　Sitting for long periods of time in the office will cause the muscle function of the waist and legs to decline and the blood to flow sluggishly. In fact, you can also exercise in the office! Sit at 1/3 of the chair, grasp the cushion with both hands, lift your feet together so that your toes point downward, and keep your upper body as straight as possible. Tighten your lower abdomen, try your best to lift your thighs upward, tighten your calves inward as much as possible, and at the same time flatten the insteps so that the toes point forward. Then relax your thighs and return to the previous position with your toes pointed down. Complete one set of 10 movements and do 3 sets.

　　Office Chair Exercise 2: Eliminate Puffiness

　　Stand in front of your office chair with your body upright, your hands crossed in front of your chest, and your feet shoulder-width apart. Bend your knees, stop when your buttocks are about to touch the chair, tighten your abdomen, tilt your buttocks upward, and hold the action for 3-5 seconds. Sit down slowly with your buttocks lightly touching the chair, with support still on your feet and your upper body upright. Repeat the action 10 times as a group to complete 3 groups

　　Practical for the office/home: Shrug exercise to relax your shoulders

　　Stand with your feet slightly apart and your toes pointed slightly outward. Fill the mineral water bottle with water, hold it with both hands, let your arms droop naturally, keep your body straight, and look forward. Clamp your body with your arms while shrugging your shoulders upward, then relax your arms and return to the original position. Repeat 15 times to complete one set of movements, then continue after a short rest, for a total of 3 sets.

　　Exercise before going to bed: Lie on your back with a pillow to reduce back pain

　　Lie on your back on the bed, place the soles of your feet on the ground, and bend your knees to adjust the distance so that your knees are bent at 90 degrees. Place the pillow between your legs and knees and clamp it firmly, raising your arms toward the pillow. Use your waist and back to lift your body off the ground at the same time, place your palms against your knees, and look toward your fingertips. Then slowly lie back down on the ground and continue again. Do 15 reps per set and complete 2-4 sets.

　　Home exercise: Simple prone position to expand the chest

　　Place the pillow on the bed, kneel on the pillow with your legs slightly wider than shoulder width apart, with your feet crossed and the soles of your feet pointing upward. Extend your arms to support your body, with your fingertips about 45 degrees apart, and keep your upper body in the same straight line. Bend your elbows downward to do push-ups, try to bring your chest as close to the ground as possible, so that your back and buttocks are in the same straight line, and look toward the ground. Each set of 15 times is a set, and 2 sets of actions are completed.

　　Weekend at home: Back posture to soothe back muscles

　　Lie prone on the bed, with your feet slightly apart, your hands on your sides, your palms on the ground, and your body on the same level. Use your abdomen and waist to lift your body upwards so that your chest is lifted off the ground. At the same time, the backs of your hands are facing each other, your arms are raised as high as possible, and your eyes are looking toward the ground. Hold the action for 1 second, then return to the starting action, and complete 2 sets of 15 times each.

　　Relaxation and stretching before getting up 1: baby Mode

　　You can do this small exercise to help stretch stiff muscles after your daily exercise or before getting up early in the morning, so that your muscles can rest and not become tight or sore. Child's pose is a very common and effective relaxation technique. Kneel down on the mat, lean forward, put your abdomen on your legs, your forehead on the ground, and stretch your arms forward with your palms on the ground. Relax your whole body and breathe evenly for 3-5 times.

　　Relaxation and stretching before getting up 2: Peak pose

　　Kneel down on the mat, place your hands on the ground, inhale, straighten your knees, and raise your hips to form a peak shape. Adjust the distance between your hands and feet so that your heels are on the ground as much as possible, press your shoulders down so that your head and waist are in the same straight line, and hold for 3-5 breaths. Peak pose not only eliminates heel and shoulder pain but also relieves physical fatigue and relaxes the whole body.