How to relax the neck and shoulder muscles more effectively?

First of all, it is necessary to make sure that there are no serious posture problems and bad habits, such as upper cross syndrome: head leading, round shoulders, hunchback, etc., as well as maintaining a position for too long in life, poor posture when sleeping, the height of the pillow is not suitable for the physiological curvature of your cervical spine, etc., which may cause shoulder and neck muscle tension. If you want to truly relax your shoulder and neck muscles, you need to start from the root cause, understand how your shoulder and neck muscles are caused by tension, and then prescribe the right medicine.

Say a way to stretch the upper trapezius muscle (passive stretch), fix the acromion with the thick part of the elbow meat, and let the head of the person being stretched bend contralaterally - bow the head - ipsilateral rotation.

Touch your shoulders with the fingers of both hands, try to keep your arms parallel to your shoulders and your elbows outward. Stand with your feet shoulder-width apart and sit on the side. Holding an empty fist (four fingers wrapping the thumb) in the Yellow Emperor's inner scripture is called gripping, palms facing down, fists relative to the chest, elbows back in a circle, and then inhaling with a head up and chin to find the sky, and a lower head and chin to find the clavicle fossa when exhaling.

Until your back is warm or sweaty. Relax your arms and shoulders.

Give you a way: do 10:10 exercise every day, step by step exercise increment to about 1500, as long as you don't have a long time of computer, mobile phone, neck is normal, in addition, you can find a stool with armrests and backrests to sit down in the most correct posture, put your back up, put your hands on the armrests, adjust the comfort of your feet (do not change the correct sitting posture as the premise), do not bow your head in the case of adduction of the chin to be straight and not stiff, close your eyes, slowly find the most comfortable posture, you will naturally relax after 10 minutes.

To stretch the shoulder and neck muscles, you can find someone to stretch passively or stretch yourself. You can also do shoulder and neck massages, physiotherapy, etc. In addition, shoulder and neck strain may be related to poor lifestyle habits and sitting posture, and it is necessary to correct lifestyle habits and strengthen shoulder and neck muscles.

Massage, massage traction, I recommend not to go to the small clinic on the side of the road to do it, must go to a regular hospital to do it. After all, due to massage and massage of the cervical spine, there are many news reports of paralysis. How to relieve neck muscle stiffness and swelling pain through exercise?

Neck muscle stiffness is relieved by exercise. Because exercise can not only stretch the stiff cervical spine muscles, but also strengthen the neck muscles, which is the best way to maintain the cervical spine.

The neck is curved, and in the natural state, even if you feel that your face has been kept level and straight, the neck is not actually relaxed. The core techniques include: taking the back of the earlobe as the coordinates, imagining the head leaning diagonally back.

Feel your collarbone slowly lifted up until you get back up. At this point, the tip of the nose should be facing forward, so that the correct "head up" can be achieved, and the neck is relaxed.

Exercise every day, aerobic jogging to improve the overall quality, the next day on the anaerobic upper body exercise to strengthen muscle strength (exercise pay attention to methods, don't know how to ask, go to the library to read textbooks, must be textbooks, ask more patients), pay attention to cold and keep warm, even if it rains in summer to cool down, I am a big Guangdong summer wear a T-shirt and an autumn shirt against air conditioning.

If you work at the desk for a long time, you will feel neck and shoulder discomfort, soreness and discomfort, and even dizziness, numbness in your hands, and headache. It is recommended to go to the hospital for a check-up. It should be that there is already a lesion.

If you don't usually have much discomfort in your neck and shoulders, but after working in front of the computer for several hours in a row, or looking at your mobile phone for a long time, your neck and shoulders feel stiff and sore, congratulations, you can still remedy it.

1. Plank: Mainly train the transverse abdominal muscles to make your waist as tight and powerful as a belt.

2. Unilateral plank + rotation: plank advanced can not only train the transverse abdominis muscle, but also the external oblique muscle on both sides of the abdomen.

3. Stretching of the neck in all directions: Office workers who have been sitting at the desk for a long time have seen that most of your neck is swollen and sore, and stretching in all directions can relieve the pain and soreness.

4. Back stretching: It can stretch the back muscles well and relieve soreness.

5. Squat by the ball: mainly train the leg and buttock muscles. People who sit in the office for a long time are prone to hoarding a lot of fat in their legs and buttocks, and an appropriate amount of self-weight training can well control the occurrence of fat hoarding.

6. Dumbbell Flying Bird: Mainly train our deltoid muscles. Strengthens and staminates our shoulder muscles, and also prevents shoulder slippage.

7. Unilateral kettlebell squat: This is a multi-joint training action, and the target muscles are legs, buttocks, deltoids, and core muscles. This action can also make a woman's figure more linear.

How to relax neck and shoulder muscles? Share a simple action to move your shoulder joint to relieve shoulder pain.

Let your classmates give you a massage that can be relieved, if the relationship is good, the pain will disappear after 7 days of massage time, and the effect is good.

(1) Warm compress**. Use a 50 -6o hot water bottle on the back of the pillow to apply a warm compress, and it will work in about half an hour. At the same time, the local area is often lightly massaged for half an hour, which can play a preventive role in activating blood circulation and removing blood stasis, and activating meridians.

2) Massage the neck. After stiff neck occurs, massage can be done on the back of the occipital. Shilling the patient is seated upside down in a chair with both hands resting on the back of the chair.

When massaging, press along the muscles behind the occipital from top to bottom, and you can often find obvious tender points. Use the thenar muscle (the fleshy part of the bottom of the fist) to press on the left and right of the tender point for 5-10 minutes, and then rotate the victim's neck back and forth from fast to slow, so that 4-5 minutes is sufficient.

l.After standing with neck rotation, shake both shoulders up 30 times to relax the shoulder muscles, and then perform a rotation of the shoulder joint. After that, slowly rotate and swing the neck in all directions, repeating several times to relax the neck muscles.

2.Self-massage: Pinch the muscles at the back of the neck with your hands and tap the Feng Chi acupoint with your thumb and index fingers for 10 seconds.

3.Desk Exercises: Use two desks, support the table with both hands, empty with both feet, support the whole body with two elbows, tilt your head back, and hold on for 5 seconds. Repeat 3-5 times.

The above actions can be mastered according to the needs and personal circumstances, and spend 10 or 20 minutes every day to relax the industrious and obscure neck, which will be conducive to physical health and prevent cervical spondylosis.

Raise your head, then slowly stretch forward, it is recommended that you can take a hot bath and soak in the sore area.

1. Preparatory type: sit on the chair or stand relaxed, with your hands crossed and hugging your chest.

2. Shoulder rocking: Swing in a circle left and right, and the trajectory of the elbow tip is in the shape of a "" shape, about 100 times.

3. Turn the shoulders: the hands hang down naturally, the fingers are naturally bent and straightened, and the shoulders are turned in a circle from back to front (back-up-front-down-back); After that, turn 100 times from front to back. Essentials:

The movements are slow and gentle, the arms are relaxed, and they fall vertically, like a pendulum hanging from the shoulder, without the slightest force.

4. Open shoulders: This action is completed in the process of walking, and the hands swing back and forth with the pace when walking, like the "walking step" of the uncle of the People's Liberation Army. The horizontal height of the hand swing is between the navel and the chest, about the position of the middle navel and the upper navel. Reeds ruined shirts.