Relax those tight muscles! Introducing stretches that you can do while sitting in the office or living room!

If you have a little spare time, please go there☆

Stretching the wrong way can damage your muscles and have the opposite effect.

When stretching, be careful of the following:

*If you are undergoing treatment for joint pain, please consult your doctor before doing this.

First, review your posture.

Are you sitting in the correct posture?

Proper posture helps prevent neck and back pain.

Relieve neck stiffness, shoulder stiffness, and back fatigue!

[Shoulder stretch]

1. Straighten your back, extend your right arm in front of your chest and cross your left arm

2. While changing the position of the arm little by little, pull the arm toward the chest at the point where you can feel the maximum extension.

3. Repeat 1 and 2 with the opposite arm

[Shoulder/shoulder blade stretch]

1. Hold both hands lightly, raise your elbows higher than your shoulders for 3 seconds, then rotate them backwards, pull your shoulder blades together and relax.

Repeat 2.1 5 times

[Side/shoulder blade stretch]

1. Interlace your fingers above your head, pull your elbows back slightly, and while exhaling, bend your body to the right over 3 seconds so that the sides of your body are stretched.

2.Return the body while breathing in and knock it to the left in the same way

3. Repeat 1 and 2 5 times

[Stretching the back of the neck]

1. Place your fingers on the back of your head, slowly turn your neck downwards, and hold your head downwards for 10 to 15 seconds to stretch the back and back of your neck.

Repeat 2.1 2-3 times

Low back pain is important to balance the muscles of the back, waist, and buttocks ! !

Back pain, stress relief

[Abdominal breathing]

1. Sit on a chair with your back straight, put your hands on your navel and slowly inhale through your nose to expand your belly.

2. Slowly exhale through your mouth and let your stomach sink in.

3. Repeat 1 and 2 for 3 minutes

* Abdominal pressure increases by properly inflating or depressing the abdomen.

You can reduce the burden on your lower back by supporting your body and spine.

[Stretching of the back and waist]

1. Open both knees slightly, hold the outside of the right knee with your left hand, hold the back of the chair with your right hand, and twist your body.

2. Do the same for the other side

Improve pelvic misalignment and prevent back pain!

[Gluteus maximus (buttocks) stretch]

1. Place your right foot on your left knee and push your right knee down.

2. Face forward and tilt your body forward

3. Repeat 1 and 2 on the other side

Improve back pain and bad posture

【Simple! Inner thigh muscle training]

While sitting on a chair, hold a notebook or notebook between your inner thighs for 3 minutes without dropping it (Once you get used to it, you can even do desk work while holding it!)

*PET bottles and pens can also be used to hold things!

Let's do it without difficulty while feeling the muscles growing, and build a body that does not suffer from stiff shoulders and back pain! !