Simply “twist” and save the bow clan! Have you ever had soreness in your shoulder and neck? More than 90% of mobile party members and office workers sit for a long time every day.
It is easy to make the muscles of the shoulder, neck and back become stiff and inelastic.
The blood of the shoulder, neck and back is not smooth, and it is easy to become stiff and sore.
Yu Xiaobian also has a deep understanding of this.
If we don’t pay attention to it, it is easy to develop into cervical spondylosis.
Do more exercise, especially yoga, to smooth the meridians in the back of the shoulder and neck, which can effectively relieve the discomfort.
Try these 8 tips to help you solve the shoulder and neck pain in minutes.
1.
Push both hands forward with breathing to stretch the shoulder and back, and change the symptoms of chest tightness.
Main points of posture: sit or stand, clasp your hands with ten fingers, palm outward, and push forward.
Straighten your elbows, stretch your shoulders forward, push your shoulder blades forward, and make an arch back shape.
You can feel the tension behind you.
Hold this position, stay for 15 seconds, and repeat for 3-5 times.
Push forward to exhale, and pull back to the original position to inhale.
Point: When pushing forward with both hands, you can cooperate with the action of exhaling and exhale the stuffy breath in your chest.
2.
Push up and extend the back arm and armpit with both hands, and correct the posture to prevent 50 shoulders.
Main points of posture: sit or stand, clasp your hands with ten fingers, palm up and push up.
Straighten your elbows, put your shoulders up, push your chest forward and up, and stretch your arms and armpits.
Hold this position, stay for 15 seconds, and repeat for 3-5 times.
Point: When the hand is pushed up, it can cooperate with deep breathing and do the inspiratory action to feel the feeling of open chest.
3.
The levator scapula extends the muscles around the scapula, improves the flexibility and prevents the pillow from falling.
Posture tips: You can sit or stand, with one hand fixed at the neck and chest junction at the back, and the other hand gently pressing the head to bend down at a 45 degree angle in front of you, feeling that the neck muscles are pulled tight.
Hold this position, stay for 15 seconds, and switch to the other side.
Point: When pressing down the head, you can exhale with deep breathing.
4.
Twist back and deeply twist and stretch the waist muscles to effectively prevent the flash to the waist.
Main points of posture: sit with your feet crossed, hold the opposite knee with one hand, twist the body backward, and try to look back with the other hand, and feel the stretch of the waist.
Hold this position, stay for 15 seconds, and switch to the other side.
Point: When the body turns back, the head and neck can also turn back at the same time, and with deep breathing, do exhalation.
Remember to move slowly and don’t hurry when turning back to the front.
5.
Raise your feet and press your legs to extend the lateral gluteal muscles to prevent sciatica.
Tip: Sit down, put your foot in a raised position, put your ankle on the opposite thigh, and slightly press the same hand on your knee to feel the tension of the posterolateral muscles of your hips.
Hold this position for 15 seconds, repeat 3 to 5 times, and switch to the other side.
Point: To feel more, you can try to bend forward when your hand is slightly pressurized and with deep breathing.
6.
Fully extend the lower back muscle group by holding the knees with both hands to improve low back pain and lower back pain.
Main points of posture: sit, lift one knee, hold it with both hands, make it close to the chest as far as possible, and feel the tightness of the hips or lower back.
Hold this position for 15 seconds, repeat 3 to 5 times, and switch to the other side.
Point: keep the spine straight and slightly close the lower abdomen.
And when you lift your knees to your chest, you can exhale with deep breathing.
7.
Push back with both hands to open the depressed chest for treatment of chest tightness and lower back pain.
Key points of posture: squatting, sitting or standing can be done.
First, find a table or chair with appropriate height (thymus height when squatting, sitting or standing), or directly use a stable wall.
Then stretch your hands straight back, palm open, fingertips up.
Slowly extend up until you can put your hands on the table or chair.
Feel that the front chest is tightened.
Hold this position for 15 seconds, repeat 3 to 5 times, and switch to the other side.
Point: When both hands extend backward and upward, they can cooperate to make exhalation.
When the hand is at the appropriate height, keep breathing normally, stay for 15 seconds, and then slowly inhale back to the original position.
8.
The key is to hold the neck with both hands and open the neck and upper back muscles and maintain the midline.
Posture tips: You can sit or stand, buckle your hands around your neck with ten fingers, lead your head and neck to bend forward, and give proper pressure to feel the action of burying your head into your heart.
At the same time, the elbows of both hands should be pressed forward, the shoulders should be stretched forward from both sides, the scapula should be extended outward and pulled forward, so as to make an arch back shape, and feel the tension behind.
Hold this position for 15 seconds and repeat for 3-5 times.
Point: When you bend forward, you can work with your stomach to take in and exhale, and then work with your breathing to slowly return to the original position.
In addition, the body needs to maintain the central line and not shift left and right to effectively extend to the spine.
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