There’s a saying, “Use it or lose it.” That’s pretty much why exercise is good for you. But that’s just the short answer. The details of what actually happens in your body are truly amazing and, I think, super motivating. Here’s the rest of the story you won’t want to miss!

办公室运动白领每天做起来

The Little Mermaid at Work小美人鱼式

   For both flexibility and core strength, this is one of the best poses. Sit upright in your chair. Hold your right wrist over your head with your left hand and pull it, stretching your right side. Heidi says make sure to keep your shoulders down as you bend. Hold for 10 seconds. Return to upright posture. Take hold of your left wrist over your head with your right hand and stretch the other way. Repeat five times on each side.

   在椅子上坐直，把右拳举过头顶，左手握住，使劲拉，向身体右侧伸展。在弯曲身体时要保持肩膀自然下垂。保持10秒钟。还原。把左拳举过头顶，右手握住用力拉，向身体左侧伸展。每一侧重复5次。

Feet-Up Hamstring

Stretch伸展腿筋

   To ease the hamstrings, lower back and calf muscles, push your chair away from your desk and put a leg up on the desk. Flex your foot and lean forward slightly over your leg while keeping your back straight. Hold for 10 seconds. Point your foot, lean and hold for five seconds. Switch legs and repeat.

   放松腿筋、后腰和小腿肌肉，把椅子搬到离办公桌一腿的距离。勾回脚部，身体稍前倾，保持背部挺直。坚持10秒钟。上半身向脚的方向前倾，坚持5秒钟。

Shoulder Spin

肩部拉伸训练

   A good move for flexibility. Sit tall in your chair and reach your left hand behind your back, between your shoulder blades, palm out. Then reach your right hand up toward the ceiling, bend it down, and try to touch your left hand. If you can reach it, great: Hold for 10 seconds. If not, grab onto your shirt and keep practicing. Switch arms and repeat.

   在椅子上坐正，左手放在背后，沿着肩胛骨方向向上伸，摊开手掌。右手向上伸出，弯曲，试着够左手。如果能够着是非常好的，保持10秒钟。

Carpal Tunnel Reliever放松手腕的练习

   Carpal tunnel syndrome shouldn't catch up to you if you repeat this simple move every day. Stand at your desk, and, arms straight, place your palms on the desk with your fingers pointed toward you. Lower your body slowly until you feel the stretch. Hold for 15 seconds. Repeat as needed through the day.

   站在桌边，伸直手臂，手指向内，手掌放在桌上。缓慢下蹲，直到有拉伸的感觉。保持15秒钟。