Sitting for long periods of time at work has made me deeply aware of the negative effects that sitting for long periods of time has on the body. Later, after I came into contact with seated Tai Chi, I realized that I could achieve physical and mental balance in a small space. This kind of exercise that combines the essence of traditional Tai Chi with modern office needs can not only improve the problem of muscle stiffness, but also create moments of tranquility in the midst of busy work. After half a year of practice, I have gradually understood the wisdom of "motion and stillness complement each other", and now I want to share with you this health regimen suitable for sedentary people.
How seated Tai Chi relieves back pain
If you continue to sit in a sitting position for more than two hours, the quadratus lumborum and erector spinae muscles will continue to be in a state of tension. Seated Tai Chi uses spiral waist rotation, cloud hand drawing and other movements to promote linkage between the pelvis and spine. I practice three sets of "turning the waist and pushing the palm" every day at my work station. The key points of the movement are to rotate the waist with the left hand when drawing an arc, and push the right hand forward at the same time. This not only activates the deep transversus abdominis muscles, but also improves the pressure distribution of the lumbar intervertebral disc. After two weeks, the pain caused by sitting for a long time is obviously reduced.
How to practice seated Tai Chi in the office
There is no need to change the sportswear you are wearing. You can complete a complete set of movements on a standard office chair. We strongly recommend exercises such as "Breathe and Sink Shoulders". Place your hands on your knees. When you inhale, raise your shoulders upwards. When you exhale, suddenly relax, and imagine your shoulder blades sliding in the direction of your trouser pockets. This action can break the bad posture of "neck forward" and play an effective role. In addition, the "Wrist Turn" moves the forearm meridians by rotating the wrist joint, which is very suitable and targeted for those who often use the mouse. Each move is repeated eight to 12 times, taking no longer than a coffee break.
Sitting Tai Chi improves sleep quality
Many students have reported that the time it takes to fall asleep is significantly shortened after practicing "Sitting Silk Winding" before going to bed. This set of movements requires sitting on the edge of the bed, using the spine as an axis to perform three-dimensional spiral movements, and at the same time combined with deep and long abdominal breathing Parkinson Tai Chi After slowly completing nine silk wrappings on the left and right sides, the level of sympathetic nerve tension will naturally decrease. I usually follow the practice with "ball-touching and breath-control", that is, placing my hands in front of the abdomen as if holding a Tai Chi ball, and feeling the ups and downs of the abdominal cavity when breathing. Such concentration can gradually allow complicated thoughts to settle.
Who is suitable for seated Tai Chi?
In addition to people in the office, people recovering from knee joint surgery can safely maintain muscle memory by using seated Tai Chi. Diabetic patients can help regulate their autonomic nervous system by practicing with specific breathing rhythms. Patients with acute disc herniation should avoid waist twisting movements and are recommended to start with simple "sitting postures and breathing exercises". Postpartum mothers can focus on practicing coordinated pelvic floor muscle group movements such as "Left Anus Cloud Hands" to effectively improve core muscle function.
When trying seated Tai Chi, have you ever done a certain movement that made you feel a part of your body being awakened in an instant? Welcome to share your unique and unique experience Tai Chi Courses Online in the comment area. If you feel that these methods have inspired you to think about your office life, please be generous and like sitting tai chi so that more people in need can see this guide.