Stamp the blue words on it and pay attention to us! American spinal surgery experts have found that long-term hunching and looking down at mobile phones are easy to cause spinal injury.
Because of the gravity of the earth, when the head bends forward, the cervical spine will bear great pressure.
Look at your mobile phone at work, on the way to work, and at dinner parties…
Looking down at your mobile phone for a long time can easily lead to cervical spondylosis, memory loss, vision problems, mental tension and various chronic pain.
It is urgent to save the bow head people and physiotherapy the shoulder and neck.
Today, I recommend 8 exercises that can effectively alleviate the shoulder and neck pain.
If you practice every day, there will be no problems with the shoulder and neck.
1.
Easy sitting + relax the back of the neck Sit simply and inhale to extend the spine Put your hands on your knees, exhale and relax your shoulders Slowly lower your chin to your chest Extend the back of the neck and keep breathing for 2-3 hours Exhale your chin to the right and look for your right shoulder Maintain 2-3 breaths and restore The chin looks to the left for the left shoulder Keep 2-3 breaths and return to upright 2.
Simple sitting + relax both sides of the neck Sit simply with your hands on your sides Inhale and extend the spine, with the right hand up Place on the left side of the head and exhale close to the right shoulder Pay attention to keeping the head moving in a plane Keep 2-3 breaths and change to the other side.
3.
Cat cow pose – flex the whole spine Kneel and stand on the mat Open your hands and knees as wide as your hips Inhale, raise your head and lift your chest, and exhale with your chest arched back Pay attention to the slow and controlled movement Stretch the flexible spine section by section Repeat exercises 5-8 groups 4.
Latch variant – strengthen neck muscles Kneel and stand on the mat Open your right foot outward and support your left hand on the ground Keep your knee and right foot in line Put your right hand behind your body Extend the spine with the head on the extension line of the spine Lower your head, face your nose to the ground, and then turn your head slowly Nose to ceiling Repeat 5-8 times, change the other side 5.
Downward dog pose – extend and lengthen the spine Lie prone on the cushion surface, with your feet as wide as your hips Put your hands on both sides of your chest Exhale, hips up, arms straight You can bend your knees slightly to keep your spine extended Stay for 5-8 breaths.
6.
Hold your arms and bend forward – relax your spine Cross your fingers on the back of your head Inhale to extend the spine and exhale the torso forward and downward Bend your knees slightly to allow the spine to fully extend and relax downward Keep 5-8 breaths.
7.
Stretch your shoulders and chest Stand facing the wall Open the right arm and raise it horizontally Bend your elbow against the wall and point your fingertips directly above Exhale and open to the left Stretch your shoulders and chest Hold 5-8 breaths and change sides Repeat 2-3 groups of 8, ATY word exercises – strengthen shoulder and neck strength Lie prone on a yoga mat Put your forehead on a folded towel Keep the neck in a neutral position Arms on both sides, palms down The whole body forms an “a” shape Point your hand and thumb up to the ceiling Tighten your shoulder blades and lift your arms Repeat the exercise 15 times Stretch your hands to your sides The thumb points to the ceiling The body forms a “t” shape and the shoulder blades are tightened Raise your arms and return to your initial position Repeat the exercise 15 times Move your hands 45 degrees forward and form a “Y” shape Tighten your shoulder blades and lift your arms Return to the initial position.
Repeat the exercise 15 times.
Finally, we need to remind you that all the above exercises must be carried out slowly and under control, and ensure that the spine, especially the neck, is stretched and strengthened on the premise of positive position, otherwise it will be counterproductive.
After you’ve read it, you can watch it before you go 👍。.
