Four Exercises for Office Workers' Health Maintenance

A gentle breathing exercise suitable for all ages of office workers, can be done anytime, anywhere—while working or coming home. [Exercise 1] Curve to Straight (Seated Exercise) 1. Sit straight, not leaning against backrest, hands resting on thighs, relax completely, regulate breathing. 2. Inhale slowly through nose, make fists, palms facing up, placed on both sides of body. 3. Bend elbows, stand chest up, keep back straight, tilt head backward. 4. Exhale slowly through nose, lower neck, arms, hands slowly open. 5. Palms facing down, return head to neutral, resume original posture, full relaxation. Reminder: Practice 7 times per session, 3–4 sessions daily. Maintain stability, balance, and ease; movements should be smooth and slow, can take breaks if needed, avoid holding breath. [Exercise 2] Harmony of Head and Hands (Seated Exercise) 1. Sit upright, arms encircle and rest behind head, breathe naturally. 2. Inhale through nose, lift head and arms, stand chest up, back straight. 3. Exhale, lower head forward, gently bend body downward, relax to allow smooth flow of energy along spine. Reminder: Typically repeat 6 times, adjust based on personal condition. Move slowly and carefully, avoid rushing. [Exercise 3] Swinging Arms (Arm Swing Exercise) 1. Fully relax, breathe naturally; feet parallel, shoulder-width apart. 2. Raise arms to shoulder level, then let them fall naturally. 3. Continue until fourth swing, simultaneously bend arms and knees. Reminder: If feeling tired during any exercise, insert swinging motions intermittently until no longer tired, then resume original routine. This motion helps expel toxins from body. [Exercise 4] Pat Hips 1. Gently rock knees up and down like in Exercise 3. 2. Rotate waist to turn, keep shoulders relaxed, arms swing like a tambourine, patting the pockets (hips). Reminder: Practice often to benefit abdominal organs; drink warm water after completion. Avoid hard slapping to prevent injury.