White-collar workers usually have less time and can't exercise very much. Xiaobian introduces you an office gymnastics suitable for white-collar workers, which is good for both work and fitness. Neck and shoulder movement 1, 10 fingers on the back of the head, weight on the hands and arms, head down, neck straight, deep breathing 5 times. 2. Place your right hand in your left ear, gently hook it, tilt your head to the right, take five deep breaths, repeat several times and then change your left hand. 3. Rotate the neck slowly, clockwise and counterclockwise five times each. 4. Raise your shoulders, exhale and put them down, repeat 4-5 times. 5. Shake your shoulders five times backward and five times forward. 6. Look down to the right and repeat 3-5 times, then go in the opposite direction. 7. Relax and sit with arms perpendicularly flat on knees, then raise your head and raise your chest. The two exercises alternately 3-5 times. Hand movement A: Connect the ten finger rings, calm down and breathe deeply. B: Straighten your arms outward, exhale and exert force outward. Repeat 3 to 4 times. C: The palm of the left hand is down, the thumb of the right hand is pressed against the left wrist, and the other four fingers are used to press the thumb of the left hand down and exhale. Repeat a few times, then change hands again. D: With the palm of your left hand facing up, stretch your fingers straight, press your little finger down and exhale. Rotate the wrist clockwise and counterclockwise 5 to 10 times each. Swing your hands up and down to relax. The foot and foot movement will bend the leg and lift parallel to the chest, lifting and laying down five times each, can make you feel more comfortable. Rotate ankles clockwise and counterclockwise 10 times each. Put your toes together, bend upward and stretch downward alternately five times. Place your feet flat on the ground and change your feet. Repeat 20 to 30 times. Hand and face movement 1. Hold the top of head with fingertips, shift up and down (press lightly). 2. Massage gently from temple to jaw with fingertips. 3. Hold the upper eyelid between the forefinger and thumb, pull it out, and repeat it many times. 4. Massage the eyes along the cheekbones. Massage from the nostril to the jaw, then back to the origin. Massage down the jaw. The mandible rotates left and right five times each. Hold the palm of your hand against the tip of your nose for circular motion, five times in each direction. Hold the ear bones up, down and out three times, then turn them forward and backward three times.