Long-term Stay-at-Home Leads to Neck and Shoulder Pain! 4 Simple Exercises to Relieve Neck and Shoulder Pain
When 'when can I take off my mask' has temporarily replaced 'what to eat today', it has become a daily question for the whole nation. Before we can take off our masks and return to normal life, we must honestly stay at home.
But the question is, staying at home is not lying down to watch TV, or playing mobile phones, no matter what posture, it is impossible to avoid neck and shoulder pain, even if it is online learning or returning to work, it is difficult to escape.
This topic has also topped the hot search list, it seems that everyone has this problem.
However, neck and shoulder pain is not a small matter, over-fatigue will cause neck and shoulder pain.
The neck and shoulder is like a small guard standing at a crossroads, connecting the brain and the trunk, maintaining blood circulation and nerve information transmission at all times. And the cervical spine controls 8 pairs of nerves, one link will affect the whole body.
Prolonged desk work, incorrect posture, lack of exercise and staying up late will all cause neck and shoulder pain.
This will make the muscles and tendons in the neck and shoulder area unable to relax, causing spasm and stiffness, affecting blood circulation, and then accumulating lactic acid and toxins, causing pain.
The neck and shoulder is like a slow-growing child, at first, it only shows slight symptoms, if not paid attention to, it will start tostiffness, discomfort
of slight symptoms, if not paid attention to, it will start topain, dizziness and nausea, facial swelling, and cervical relaxationand develop more seriously, it will cause disease——cervical spondylosis, cervical vertebral disease. Don't think that the neck only accounts for a short section of the body, it is called 'the second brain' by many people. Research shows that,When neck and shoulder pain exceeds 1 year, the brain will atrophy by 5%~11%.
Xiao Jian, can you come up with a set of neck and shoulder pain relief tutorials? Of course, let's share it now, let's do some home exercises together!
So how to effectively relieve neck and shoulder pain and stop it in time? The little expert Xiao Jian has heard the request, let's go!
'Defeating' neck and shoulder pain, 4 actions to complete!
When neck and shoulder pain appears, just patting it doesn't have much effect. Let's learn this set of
'Neck relaxation exercise'
to relax the neck and shoulder, take a good rest. Cervical movement1, free activity
This action can better move the cervical spine, and it's the basic action of cervical movement. Just forward and backward head low, head up, and rotate the head left and right.
Demonstration picture
2, extreme movement
During the exercise, raise your head and lower your head (maximum angle
45°
), turn your head left and right (maximum angle80°). When rotating your left hand, move slowly, and make sure each action is maximized, you can gently push with your hand, or put your right hand on your left shoulder, and turn your head to the maximum limit. Keep each action for3 secondsback straight. Demonstration picture3, muscle opposing training
Keep the cervical spine in a neutral state, overlap your hands, lower your head as much as possible, and push your hands in the opposite direction, do the opposing action;
Demonstration picture
overlap your hands behind your neck, and try to push your head back, and gently push your hands forward to counter the extension of your head;
Demonstration picture
put your palms on the side of your head, and try to press your head to one side, and your palms will push in the opposite direction to counter the action.
Demonstration picture
The back of the shoulder movement, remember
'YTW'
this principle.
1, Y: extend your arms upwards, raise your head, and keep your palms facing each other for a period of time. Demonstration picture2, T: put your hands down, make your palms form a T shape downwards;
Demonstration picture
3, W: your palms face forward, extend your shoulders backwards, and stretch to the maximum extent.
Demonstration picture
3W
3~4
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