It has to be admitted that modern workers can not escape from shoulder and neck pain and stiffness.
Many people will arrange a shoulder and neck spa for themselves after work.
Although it is said that the massage is good for a while, it will eventually solve the symptoms rather than the root cause.
The reason for this is nothing more than: the long-term low head of the cervical spine leads to long-term tension and strain of the surrounding muscles, problems with the cervical spine, and even affects the overall health of the spine! Therefore, in addition to maintaining a correct posture, yoga physiotherapy practice is essential.
This yoga sequence is recommended to practice once a day! 01 lie on your back, knees bent, feet on the ground, hands crossed, put the foam shaft on the back and roll back and forth for 60 seconds 02 standing or sitting can breathe in, head slightly sideways to the right, chin slightly rotated to the upper right, exhale, head slightly sideways to the left for 10-12 breaths and then switch sides 03 sitting position, inhale, jaw slightly upward and inward, left hand on the back of the head, exhale, tighten the core, back of the head and left hand antagonistic force to stay for 10-12 breaths, Exchange the other side 04 to maintain the sitting position, put both hands on the position shown in the figure above, press and knead the sternocleidomastoid muscle back and forth for 60 seconds 05 to keep the back of the waist straight, put the fingers on the chin to exhale, tighten the core, slightly retract the jaw, and feel the feeling of the back of the head against the wall for 3-5 seconds to restore, repeat the exercise for 10-15 times 06 inhaling, head and neck to the left, left hand on the right side of the head to exhale, tighten the core, head to the left, right shoulder to sink and stretch the trapezius muscle, After 10-12 breaths, change sides 07 to sit or stand, inhale, bend your left elbow upward and wrap it around your right elbow, exhale, tighten the core and ribs to keep your shoulders relaxed, stay 10-12 breaths, change sides 08 to face the door frame, bend your elbows with both hands, exhale with your forearms close to the door frame, tighten the core, lean forward slightly to feel the stretch of your chest muscles, stay 10-12 breaths 09 mountain stance, hold an elastic band with both hands to exhale, tighten the core, Pull both hands to both sides to inhale, restore, repeat the practice for 10-15 times, 10 keep the mountain pose, straighten both hands to open the exhalation, tighten the core, bend both elbows to pull down, pay attention not to shrug, inhale, restore and repeat the practice for 10-15 times..
