5 Minutes for Your Health: Chinese Energy Exercises in the Office
Office Exercises: Your Health in 5 Minutes
Sitting for long hours is "the new smoking" — it harms the spine, weakens blood circulation, and accumulates tension in the shoulders and neck.
8 Quick Rescue Movements
1. Neck Stretch (颈部拉伸) — 30 seconds
Slowly tilt your head toward your right shoulder, hold for 15 seconds, then to the left.
Benefit: Relieves neck tension and opens gallbladder energy.
2. Shoulder Rolls (转肩) — 30 seconds
Roll your shoulders backward 10 times slowly, then forward 10 times.
3. Chest Opener (开胸) — 30 seconds
Clasp your hands behind your back and lift your chest upward. Breathe deeply.
4. Back Extension (撑背) — 30 seconds
Place your hands on your lower back and gently lean backward.
5. Waist Rotation (转腰) — 30 seconds
Place your hands on your hips and rotate your torso in slow circles.
6. Knee Lift (抬膝) — 30 seconds
Lift your right knee toward your chest 5 times, then the left.
7. Ankle Rotation (转踝) — 30 seconds
Rotate your ankles in circles — activates blood circulation in the legs.
8. Deep Breathing (深呼吸) — 30 seconds
Take 5 deep breaths: inhale through the nose for 4 seconds, exhale through the mouth for 6 seconds.
