We have to admit that modern working people and migrant workers can’t escape from shoulder and neck pain and stiffness.
Many people will arrange a shoulder and neck SPA for themselves after work.
Although it is a good massage for a while, it will eventually cure the symptoms rather than the root cause.
The reason for this is nothing more than that: the cervical vertebra lowers its head for a long time, which leads to the tension and strain of the surrounding muscles for a long time.
There is a problem with the cervical vertebra, which may even affect the overall health of the spine! Therefore, in addition to maintaining correct posture, yoga physiotherapy is essential.
This yoga sequence is recommended to be practiced once a day! 01 Lie on your back, bend your knees, cross your feet, put your hands on the ground, and roll back and forth with the foam axis on your back for 60 seconds.
02 You can inhale when standing or sitting up, with your head slightly side to the right chin slightly turning to the right and up, exhaling, your head slightly side to the left, stay for 10-12 breaths, and then sit on the other side 03.
Inhale, your jaw slightly upward, and put your left hand on the back of the head, exhale, tighten the core, and the back of the head and the left hand oppose each other, and stay for 10-12 breaths, Switch to the other side 04 to keep sitting, put your hands on the position shown in the figure above, press and knead the sternocleidomastoid muscle, press and knead back and forth for 60 seconds 05 to keep the waist straight, put your fingers on the chin to exhale, tighten the core, and the jaw slightly retracts, feeling that the head is against the wall, stay for 3-5 seconds, and repeat the exercise for 10-15 times 06 Inhale, head and neck to the left, left hand to the right of the head to exhale, tighten the core, head to the left, right shoulder to sink and stretch the trapezius muscle, After staying for 10-12 breaths, you can either sit or stand on the other side 07.
Inhale, bend your left elbow upward and twist your right elbow, exhale, tighten the core and ribs to keep your shoulders relaxed.
After staying for 10-12 breaths, you can 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 stretching of your pectoral muscles, stay for 10-12 breaths 09 Mountain stance, hold an elastic band with both hands to exhale, tighten the core, Draw your hands to both sides and inhale, restore, repeat for 10-15 times 10 keep mountain pose, stretch your hands up and open your breath, tighten your core, bend your elbows and pull down, pay attention not to shrug your shoulders, inhale, restore and repeat for 10-15 times..
