問 坐著工作是當下不(bu)少都市人的工作常態，然而久坐不(bu)動也催生了(le)一種(zhong)“久坐病”，有(you)沒有(you)適合在辦公室做的保(bao)健操？

答(da) 1、慢(man)(man)慢(man)(man)地(di)向(xiang)(xiang)(xiang)(xiang)前(qian)點頭(tou)(tou)(tou)：盡(jin)量(liang)使(shi)下(xia)(xia)顎靠近胸(xiong)部(bu)(bu)(bu)(bu)(bu)，感(gan)(gan)覺背(bei)部(bu)(bu)(bu)(bu)(bu)的(de)(de)肌(ji)肉(rou)盡(jin)可(ke)能地(di)伸展(zhan)，然后(hou)(hou)(hou)(hou)(hou)(hou)(hou)緩(huan)緩(huan)仰(yang)(yang)頭(tou)(tou)(tou)，直(zhi)到(dao)喉部(bu)(bu)(bu)(bu)(bu)的(de)(de)肌(ji)肉(rou)緊繃。這(zhe)套動(dong)(dong)作重(zhong)復5次(ci)。 2、柔(rou)和(he)而(er)有力(li)(li)地(di)向(xiang)(xiang)(xiang)(xiang)右(you)轉(zhuan)動(dong)(dong)頭(tou)(tou)(tou)部(bu)(bu)(bu)(bu)(bu)：保(bao)(bao)持肩(jian)(jian)(jian)(jian)(jian)(jian)部(bu)(bu)(bu)(bu)(bu)不(bu)動(dong)(dong)。看身(shen)后(hou)(hou)(hou)(hou)(hou)(hou)(hou)的(de)(de)某個(ge)目標，保(bao)(bao)持5秒(miao)后(hou)(hou)(hou)(hou)(hou)(hou)(hou)轉(zhuan)回。再向(xiang)(xiang)(xiang)(xiang)左(zuo)(zuo)轉(zhuan)，保(bao)(bao)持5秒(miao)。這(zhe)套動(dong)(dong)作重(zhong)復5次(ci)。(注意：不(bu)要(yao)轉(zhuan)動(dong)(dong)太快，以(yi)防損傷頸(jing)部(bu)(bu)(bu)(bu)(bu)肌(ji)肉(rou)或(huo)眩(xuan)暈)。 3、手臂(bei)舒(shu)緩(huan)運動(dong)(dong)：將(jiang)兩(liang)手交(jiao)叉按在(zai)肩(jian)(jian)(jian)(jian)(jian)(jian)部(bu)(bu)(bu)(bu)(bu)，緩(huan)緩(huan)地(di)上(shang)(shang)下(xia)(xia)運動(dong)(dong)肘部(bu)(bu)(bu)(bu)(bu)，使(shi)手臂(bei)圍繞(rao)肩(jian)(jian)(jian)(jian)(jian)(jian)關(guan)節旋(xuan)轉(zhuan)，每(mei)(mei)組(zu)做20次(ci)，連續做3組(zu)。這(zhe)樣(yang)(yang)可(ke)防止因過于勞累而(er)引起(qi)的(de)(de)手臂(bei)酸麻。 4、收腹運動(dong)(dong)：將(jiang)雙膝(xi)分開等(deng)肩(jian)(jian)(jian)(jian)(jian)(jian)寬，腰(yao)背(bei)挺直(zhi)在(zai)椅子上(shang)(shang)坐好(hao)，收縮腹肌(ji)，帶(dai)動(dong)(dong)肩(jian)(jian)(jian)(jian)(jian)(jian)部(bu)(bu)(bu)(bu)(bu)向(xiang)(xiang)(xiang)(xiang)腰(yao)部(bu)(bu)(bu)(bu)(bu)彎曲，此時(shi)(shi)背(bei)部(bu)(bu)(bu)(bu)(bu)呈圓弧形。注意腹肌(ji)收緊時(shi)(shi)吸(xi)氣，放(fang)松(song)(song)時(shi)(shi)呼氣。這(zhe)套共做3組(zu)，每(mei)(mei)組(zu)5次(ci)。 5、腿(tui)部(bu)(bu)(bu)(bu)(bu)放(fang)松(song)(song)運動(dong)(dong)：將(jiang)背(bei)部(bu)(bu)(bu)(bu)(bu)舒(shu)適地(di)靠在(zai)辦公(gong)椅上(shang)(shang)，慢(man)(man)慢(man)(man)地(di)伸直(zhi)膝(xi)蓋，抬起(qi)小(xiao)腿(tui)，你會(hui)感(gan)(gan)覺大腿(tui)兩(liang)側的(de)(de)肌(ji)溶在(zai)用(yong)(yong)(yong)力(li)(li)，堅(jian)持15i次(ci)，會(hui)有很輕松(song)(song)的(de)(de)感(gan)(gan)覺。這(zhe)套動(dong)(dong)作可(ke)以(yi)兩(liang)腿(tui)交(jiao)替(ti)做。 6、腳(jiao)的(de)(de)芭(ba)蕾練習：將(jiang)兩(liang)腿(tui)并齊，坐好(hao)，腳(jiao)掌不(bu)要(yao)離開地(di)面(mian)，盡(jin)量(liang)抬起(qi)腳(jiao)后(hou)(hou)(hou)(hou)(hou)(hou)(hou)跟，就像跳芭(ba)蕾舞那樣(yang)(yang)，使(shi)腳(jiao)部(bu)(bu)(bu)(bu)(bu)有彈(dan)性地(di)上(shang)(shang)下(xia)(xia)運動(dong)(dong)。這(zhe)套動(dong)(dong)作的(de)(de)次(ci)數(shu)不(bu)限，只要(yao)你覺得舒(shu)服就好(hao)。這(zhe)個(ge)練習有助于加(jia)快腳(jiao)部(bu)(bu)(bu)(bu)(bu)的(de)(de)血液循環(huan)，緩(huan)解小(xiao)腿(tui)肌(ji)肉(rou)緊張(zhang)。 7、頭(tou)(tou)(tou)俯仰(yang)(yang)：頭(tou)(tou)(tou)用(yong)(yong)(yong)力(li)(li)向(xiang)(xiang)(xiang)(xiang)胸(xiong)部(bu)(bu)(bu)(bu)(bu)低垂，然后(hou)(hou)(hou)(hou)(hou)(hou)(hou)向(xiang)(xiang)(xiang)(xiang)后(hou)(hou)(hou)(hou)(hou)(hou)(hou)仰(yang)(yang)伸，停頓片(pian)刻(ke)(ke)，以(yi)頸(jing)部(bu)(bu)(bu)(bu)(bu)感(gan)(gan)到(dao)有點發酸為度。如果(guo)兩(liang)手交(jiao)叉抱在(zai)頭(tou)(tou)(tou)后(hou)(hou)(hou)(hou)(hou)(hou)(hou)用(yong)(yong)(yong)力(li)(li)向(xiang)(xiang)(xiang)(xiang)前(qian)拉(la)，而(er)頭(tou)(tou)(tou)頸(jing)用(yong)(yong)(yong)力(li)(li)向(xiang)(xiang)(xiang)(xiang)后(hou)(hou)(hou)(hou)(hou)(hou)(hou)仰(yang)(yang)，則效果(guo)更好(hao)。 8、頭(tou)(tou)(tou)側屈(qu)(qu)：頭(tou)(tou)(tou)用(yong)(yong)(yong)力(li)(li)向(xiang)(xiang)(xiang)(xiang)一(yi)側屈(qu)(qu)，感(gan)(gan)到(dao)有些酸痛時(shi)(shi)，停頓片(pian)刻(ke)(ke)，然后(hou)(hou)(hou)(hou)(hou)(hou)(hou)再向(xiang)(xiang)(xiang)(xiang)另一(yi)側屈(qu)(qu)，同(tong)樣(yang)(yang)停頓片(pian)刻(ke)(ke)。 9、頭(tou)(tou)(tou)繞(rao)環(huan)：頭(tou)(tou)(tou)部(bu)(bu)(bu)(bu)(bu)先沿(yan)前(qian)、右(you)、后(hou)(hou)(hou)(hou)(hou)(hou)(hou)、左(zuo)(zuo)，再沿(yan)前(qian)、左(zuo)(zuo)、后(hou)(hou)(hou)(hou)(hou)(hou)(hou)、右(you)用(yong)(yong)(yong)力(li)(li)而(er)緩(huan)慢(man)(man)地(di)旋(xuan)轉(zhuan)繞(rao)環(huan)。練習中常(chang)可(ke)聽到(dao)頸(jing)椎部(bu)(bu)(bu)(bu)(bu)發出響聲(sheng)。這(zhe)個(ge)動(dong)(dong)作有助于增強頸(jing)部(bu)(bu)(bu)(bu)(bu)肌(ji)肉(rou)。 10、肩(jian)(jian)(jian)(jian)(jian)(jian)聳(song)動(dong)(dong)：肩(jian)(jian)(jian)(jian)(jian)(jian)部(bu)(bu)(bu)(bu)(bu)是(shi)連接頭(tou)(tou)(tou)部(bu)(bu)(bu)(bu)(bu)的(de)(de)重(zhong)要(yao)部(bu)(bu)(bu)(bu)(bu)位，但平(ping)時(shi)(shi)肩(jian)(jian)(jian)(jian)(jian)(jian)部(bu)(bu)(bu)(bu)(bu)活(huo)動(dong)(dong)機會(hui)不(bu)多。聳(song)肩(jian)(jian)(jian)(jian)(jian)(jian)活(huo)動(dong)(dong)有三(san)種：一(yi)是(shi)反復進行(xing)一(yi)肩(jian)(jian)(jian)(jian)(jian)(jian)高聳(song)，一(yi)肩(jian)(jian)(jian)(jian)(jian)(jian)下(xia)(xia)降二是(shi)兩(liang)肩(jian)(jian)(jian)(jian)(jian)(jian)同(tong)時(shi)(shi)向(xiang)(xiang)(xiang)(xiang)上(shang)(shang)聳(song)動(dong)(dong)三(san)是(shi)兩(liang)肩(jian)(jian)(jian)(jian)(jian)(jian)一(yi)上(shang)(shang)一(yi)下(xia)(xia)向(xiang)(xiang)(xiang)(xiang)前(qian)后(hou)(hou)(hou)(hou)(hou)(hou)(hou)環(huan)繞(rao)頸(jing)部(bu)(bu)(bu)(bu)(bu)旋(xuan)轉(zhuan)。 11、體側轉(zhuan)：坐著，上(shang)(shang)體緩(huan)慢(man)(man)地(di)輪流向(xiang)(xiang)(xiang)(xiang)左(zuo)(zuo)或(huo)右(you)側轉(zhuan)動(dong)(dong)。 12、腿(tui)抬伸：坐著，小(xiao)腿(tui)伸直(zhi)用(yong)(yong)(yong)力(li)(li)向(xiang)(xiang)(xiang)(xiang)前(qian)抬起(qi)，腳(jiao)面(mian)繃直(zhi)，停頓片(pian)刻(ke)(ke)，放(fang)下(xia)(xia)，再抬起(qi)。如果(guo)可(ke)能，也可(ke)臀(tun)部(bu)(bu)(bu)(bu)(bu)離座(zuo)，全(quan)身(shen)盡(jin)量(liang)伸展(zhan)，停頓片(pian)刻(ke)(ke)，還原后(hou)(hou)(hou)(hou)(hou)(hou)(hou)再伸直(zhi)。 13、膝(xi)夾手：兩(liang)手握拳，拳眼相觸夾在(zai)兩(liang)膝(xi)間，然后(hou)(hou)(hou)(hou)(hou)(hou)(hou)兩(liang)膝(xi)從兩(liang)側用(yong)(yong)(yong)力(li)(li)擠壓兩(liang)拳。 14、體放(fang)松(song)(song)：端坐座(zuo)位上(shang)(shang)，全(quan)身(shen)放(fang)松(song)(song)，眼微(wei)閉(或(huo)望著天(tian)上(shang)(shang)的(de)(de)白云)，摒除雜念，鬧中求靜(jing)，呼吸(xi)要(yao)自(zi)然深長。