The days of protection and caution are not over, no matter whether you resume work or not, most of the time, your state may be like this:

↑ Image source: Stationhoo

This sedentary and motionless posture is most damaging to our necks and cervical vertebrae.

Don't rush, here we've sorted out 6 simple and effective stretching movements for you. If you have stiff necks and shoulder pain, quickly learn them!

01. Neck Stretch

Pay close attention to the handsome guy's movements,He's not 'rotating' his neck, but rather, there's a short pause for stretching in each direction,

Compared to the 'circular rotating' style, this is gentler on the cervical vertebrae, but has a better relaxing effect on the neck muscles,

Besides neck relaxation exercises, shoulder relaxation exercises are also important,

02. Shoulder Rotation

This shoulder rotation may seem a bit 'exaggerated' or 'artificial',

But for those who often sit for a long time and have limited shoulder flexibility,'Large-scale' circling has benefits!

For example, it can immediately make you feel the tightness of your back, and your body wants to straighten up, and your become more beautiful.

However, this exercise as a daily relaxation exercise is a bit 'symptomatic' rather than 'curative'. Let's see what kind of 'curative' exercises it is.

03. Cow Face Pose Shoulder Stretch

This stretching exercise is a modified version of yoga 'Cow Face Pose'. Why is it called Cow Face Pose? Well, that's not important,

Pay attention to not doing it too fast!

Just like the handsome guy in the picture, slowly extend your left hand to your back, and then slowly extend your right hand over your head,

Follow me, left hand and right hand, let's stretch a hook together. Hold for 5 deep breaths, and that's it.

What? You say it's too short, can't reach it?

I'll teach you a trick, keep reading the 4th action.

04. Simplified Shoulder Stretch

Find a towel (or resistance band) and wave it behind you. The rules are the same, the actions are the same. Slowly stretch a hook, hold for 5 deep breaths, ensure stretching sensation, alternate hands.

Besides stretching, are there any exercises to help us strengthen our muscles?

Of course!

05. Mechanical Dance Shoulder Strengthening

Body, back, elbow joints all attached to the wall, alternate up and down turning the arm,

Initially, you may feel 'pressure' due to the discomfort, you can slightly move your elbow away from the wall,

As your technique becomes more proficient, you can demand more from yourself until you can smoothly 'dance mechanically', which is effective for strengthening the shoulder muscles.

06. Pay Attention to Adjust Your Posture

When you want to 'rest and relax', remind yourself: 'Hey! Your posture is wrong now!!'

No matter how good your training technique is, to have a good body posture, good habits are always the first.

Have you got it? Let's move now!

| Source: Ding Xiang Yi Shi