To student and office worker, what can bending over to be not moved all day long before the desk be new issue. Time is long, vertebral be out of shape, oppressive next back muscle, backache came naturally. Senior Chen Qi of gem gal coach tells a reporter: “ often listens the person speaks of want to stop with anodyne ache, since the root results from,nevertheless the back aches pose dishonourable, so best treatment method of course also should from correct pose proceed with. From me old athletic experience looks, gem gal alleviates muscle insecurity is the most effective. ” old coach recommended 4 action to everybody, everyday 1 minute, insist to come down, can alleviate the back aches.

● iceberg type

This movement can make whole and vertebral receive spread, loosen back muscle.

1. the upper part of the body is erect, cross one's legs sits down.

2. is inspiratory 3 seconds, towards the left is right at the same time unbend double arm, the centre of the palm up, carry from side, arrive directly at the top of head.

3. is expiratory 3 seconds, the upper part of the body rotates right the 90 screen after spending live breathe 6 seconds. Next inspiratory 3 seconds, the upper part of the body turns time former.

4. is expiratory 2 seconds, the centre of the palm is down, the arm is put to the body from the top of head two side.

Attention: The person that has serious heart problem cannot make this motion.

● hand ministry carries litre of type

This movement can eliminate a shoulder ministry and on the inflexible feeling of back.

1. double foot is amalgamative stand, or apart half base is broad, both hands at body ahead across, loosen the whole body.

2. is inspiratory 3 seconds carry up the arm overdoes, maintain both hands across. First a little hind admire, see a hand up, stop 6 seconds. (do not beg must breathless) .

3. spreads out double arm and shoulder to be the same as tall, stop 6 seconds.

4. is inspiratory the pose that 3 seconds restore both hands across to overdo, stop 3 seconds.

5. is expiratory 3 seconds put down an arm reductive to position of rest. Repeat 5 times.

● hare type

This movement can drawing back muscle, pull open each vertebral joint, give space, ease vertebral pressure.

1. crus and ham sit into 90 degrees of genuflect, the upper part of the body is erect, in inspiratory while carry high up double arm, bow ahead next, carry buttock, arm and head and trunk maintain go up point-blank in, till the hand can be smooth,put on the ground, forehead touchdown.

2. the forehead after a few seconds is small carry, maintain a few minutes.

3. next again slowly inspiratory, erect the upper part of the body, reductive to position of rest.
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