The shoulder and neck are very uncomfortable, what exercises can be done to relieve it?

Do these simple exercises for shoulder and neck pain.

1。The height of the desk or work desk should be moderate so that the neck and head do not lean forward.

2。Do not lie on the sofa and watch TV with your head sideways, as twisting your neck for a long time will cause the head muscles to lose balance and cause the spine to be misaligned.

3。You should not sleep while sitting, as it can easily lead to strain the muscles in the back of your neck.

4。Engage in leisure activities such as reading books and newspapers, knitting sweaters, painting, gardening, etc., and don't forget to lift your head every half hour, take a break and move your neck. Don't sit in the front row when you watch a movie or theater performance.

5。When picking up objects that are higher than your head, remember to stand on a chair or ladder and do not stretch your hands out to reach them.

6。Avoid long-distance driving, take more breaks in the middle, get out of the car and move your muscles, and the distance between the driver's seat and the steering wheel should be moderate, so that your head and back can rest comfortably on the back of the seat. Keep your hands on the steering wheel naturally.

7。It is best to wash your hair under the shower, do not bow your head and bend over to wash your hair in the washbasin. When brushing your teeth, washing your face or shaving your beard, keep your neck upright.

Simple exercises** include:

1。shoulder and neck stretches;

2。Shrug your shoulders up, try to get closer to your earlobes, and relax your shoulders naturally when you reach the limit;

3。soothing relaxation stretching activities for the front and back, left, right and rotation of the head;

4。Shoulder and arm extensions: Stretch your hands straight into the sky until you feel tight and then relax.

Therefore, in ordinary times, you should do an action to move the shoulder and neck parts, such as the stretching exercise of the shoulder and neck parts, such exercises can help your shoulder and neck parts to move, and in this case, try not to lower your head to wash your hair, and keep your shoulder and neck parts in an upright state at all times, so that there will be no deformation.

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If it's uncomfortable to hold on, you can do some arm throws, these exercises can relieve her pain and dredge the meridians.

If you feel uncomfortable in the shoulder and neck, you can do some massage, such as gentle still life, shoulder, which can be effectively relieved.

This should be caused by long-term sedentary or irregular exercise today. You can put a plaster.

Many people sit in front of the computer for a long time to work or bow their heads to play with mobile phones, which will cause their shoulder and neck discomfort, so when the shoulder and neck are uncomfortable, you need to let yourself stand up and move, you can simply do some exercises to relieve pain, such as holding your head with both hands and shaking from side to side, you can also do some chest expansion exercises, and some people will shake their heads and use their heads to write, which is also a better way. <>

If the space is limited, you can do some push-ups or sit-ups, which can be effectively relieved, and you can do some simple yoga movements after work, which can improve your shoulder and neck pain. In addition to doing some exercise can be effectively relieved, you can also use some hot compresses or paste some plasters to reduce the pain of your shoulder and neck, you need to pay attention to the hot compress when you apply it, you can't make the hot towel too hot, so it is easy to burn your skin, the temperature should be appropriate, you can also take acupuncture and moxibustion Chinese medicine to carry out **, some people often have shoulder and neck pain, they will regularly go to the Chinese medicine hall to let the doctor massage their shoulder and neck**, Insisting on massage for a long time can effectively relieve their shoulder and neck pain, so that their shoulder and neck have improved, and some people will choose to buy some shoulder and neck massagers and bring them every day after work to relax and relax their shoulder and neck. <>

I think the main reason for this problem is that people usually keep their heads down and play with their mobile phones, don't pay much attention to their shoulders and necks, hold their mobile phones as high as possible in front of their eyes to play, and when they sit in the office and work, they should often stand up and move, and don't sit there for a long time. When I personally have shoulder and neck pain, I will do some simple yoga movements to relieve my pain, and when it is serious, I will go to the Chinese medicine hall and let the professional doctor give me a massage, so that it will be more effective. <>

1. Doing stretching exercises can alleviate it.

2. Don't be sedentary, stand up and move more, and turn your neck.

3. Use hot and cold compresses to massage and relax, and promote blood circulation.

For example, doing stretching movements, rotating with both hands, holding the sky with both hands, raising and lowering the head alternately, or the action of lowering the waist can relieve shoulder and neck discomfort, and my cervical spine is uncomfortable, so I asked my husband to massage me.

I feel that leaning my head back or opening my arms to stretch it well, resisting force, shaking my head from side to side, and raising my head up and down can relieve the discomfort of the shoulder spine, and my cervical spine discomfort is relieved by massaging the sofa.

Movements such as chest expansion, head turning, and alternating movements such as raising and lowering the head can relieve shoulder and neck discomfort. My cervical spine discomfort was relieved by massage, hot compresses.

Chest expansion exercises, you can also rotate your neck or neck 360 degrees, and often massage it with your hands; If the cervical spine is uncomfortable, lie down and rest for a while, and massage it with an instrument.

Shoulder pain can be done chest expansion exercises, push-ups, sit-ups, planks, pull-ups, these exercises can soothe shoulder and back muscles, can relieve muscle tension, and reduce the symptoms of shoulder and back pain.

Lifting dumbbells, swinging arms, etc. Lift the dumbbells, hold up with both hands in the shape of lifting dumbbells, and repeat constantly; Swing your arms and keep the horizontal line swinging.

You can lift your chest, you can massage your shoulders, you can raise your arms up and down, or you can move back and forth, and you can constantly rotate your arms, so that you can be a good relief.

Chest expansion exercises, shoulder shaking exercises, stretching exercises, reaching exercises, and patting exercises can all relieve the discomfort of the shoulders.

Arm extensions, shoulder blade movements, chest expansion exercises, head turns, and body flexes can all relieve shoulder discomfort and reduce symptoms of shoulder soreness and pain.

Nowadays, people are prone to shoulder discomfort when working in front of the computer for a long time, and if they are not adjusted in time, it will make a variety of discomfort symptoms such as frozen shoulder and shoulder joint pain occur at a high rate, which will endanger physical health. Stretching your arms after work to relax the muscles near your shoulders can relieve the discomfort in your shoulders. Exercising your shoulders in a scientific way will allow you to effectively care for and relax the levator and scalene muscles and the shoulder joint, and will prevent pain and soreness in these areas.

1. Head movement

There are many ways to exercise the head, you can turn your head repeatedly, you can also raise your head and lower your head, so that the muscles of the cervical spine can be relaxed, and the twisted cervical spine will relieve the pressure on the shoulder, so that the discomfort such as soreness and numbness in the shoulder can be reduced or disappeared as soon as possible.

2. Perform shoulder blade exercises

When people have shoulder discomfort, they can do targeted exercises to make their shoulder blades move, which can not only increase the flexibility of the shoulder blades but also relax the muscles around the joint, and also speed up some circulation, promote the body's metabolism, reduce the symptoms of muscle soreness and joint swelling, reduce the pressure on the shoulder, and make the discomfort in this part disappear.

3. Stretching and chest expansion exercises

Usually do more stretching and chest expansion exercises, but also relieve the discomfort of people's shoulders, because when people do stretching and chest expansion exercises, the muscles and nerves in the shoulder and neck will be exercised, which can hurt the blood circulation and dredge the meridians, and will reduce the symptoms of soreness and numbness in the shoulders, but when exercising, we must master the strength, if the force is too strong, it will also cause scapular strain, which will affect people's health. If the shoulder is uncomfortable, you can also do the movement of scoliosis, let the body do the lateral bending exercise, and you can also exercise the human-shaped shoulder during the exercise, which will reduce the discomfort symptoms.

Scapular lifting and descending, chest wall joint movements, scapular rotation, suspension, and beckoning cat waving hands can all relieve shoulder discomfort, and it is important to pay attention to the amplitude when doing it.

Swing your arms, lift up, etc. Swing your arms, swinging your arms in parallel can relieve sore shoulders; Lift upwards and repeat to relax your shoulders.

If you feel uncomfortable in the shoulder and neck, you should swim, fly kites, play basketball, and play badminton, these sports are all movements that raise your head more, which can exercise the muscles on the back of the neck, such as rowing and deadlifting, which can exercise the back muscles, and also have a good auxiliary effect on shoulder and neck pain.

Common movements to relieve shoulder and neck pain and discomfort include: shoulder joint rotation, arm extension, head turning, finger climbing wall, lateral bending, chest expansion exercises, shoulder blade movement, etc.

Shrugging your shoulders often and turning your shoulder back and forth will effectively relieve shoulder discomfort.

Don't be upset about shoulder and neck pain, practice shoulder and neck stretching exercises in the morning and evening to relieve shoulder and neck pain and lengthen the waist.

You can shrug your shoulders up and try to get closer to your earlobes to relax your shoulders. Head movements before and after, left, right and rotation; Shoulder and arm extensions.

Chest expansion exercise can definitely effectively relieve shoulder and neck pain, insist on doing it for half an hour every day, this situation will disappear completely, and it will also make our body healthier.

Clause.

First, the lazy cat arched its back. 6 10 reps per set, repeat 2 4 sets. There will be mild soreness and stretching throughout the exercise, and there should be no significant pain.

Clause. Two and four nods. Nodding in four directions, forward, backward, left and right, the movements are smooth and slow, with mild soreness and stretching. 5 reps per set, repeat 3-5 sets.

Clause. 3. Angel against the wall. With your back pressed against the wall, raise your hands flat on your sides, bend your elbows up 90 degrees, palms in front of you, and completely place your arms against the wall. At the same time, the arms are stretched up along the wall, and then slowly return to the starting position along the same path. 6 10 reps per set, repeat 2 4 sets.

Clause. Fourth, butterflies spread their wings. You can hold a bottle of mineral water with your bare hands or in each hand. Form a "W" shape with both arms and hold for 2 seconds. Perform 10 15 reps per set, repeat 2 to 4 sets. Do not have significant pain in your body during the exercises.

You can do small movements to relax your neck.

When you are free at work, you can do some simple small actions to relieve fatigue and shoulder and neck pain, and you won't waste too much time. You can do these small actions when you're working long hours or feeling a little tired. First, rub your neck with the palms of your hands.

After kneading for about ten seconds, slowly rub the neck, which is conducive to the relaxation of the neck. Then, move your neck and rotate your head 90 degrees to the left for a few seconds, then turn to the right, rotate 90 degrees to the right and stay for a few seconds. The third action is nodding.

Nod your head a little harder, try to keep your head down, stay for a while, and then lean back, also for a while. <>

Place your hands on your shoulders with your palms down, and you can rotate your arms back and forth about 20 to 30 times. Turn your arms back and forth, then back and forth. After that, put your left hand behind your back, put your right hand on your chest, and push your palm up.

At the same time, look to the right with your head, hold for a few seconds, then switch hands back and look to the left with your head again. <>

If you feel pain in your neck and shoulders, you can massage effectively to relieve the pain. Of course, if you want better results, you can go to the hospital to find a specialized person for massage. You can also massage your neck with your own hands and move your shoulders to relieve pain and soreness.

Moreover, massage not only relieves pain, but also helps blood circulation, which is very effective.

Because office workers often feel shoulder and neck pain, it is also because the neck cannot rest. Of course, if you feel pain in your shoulder and neck, you can stand up and move your neck. If it really hurts, you can apply a plaster for relief.

The best way to do this is to stand up and move, as shoulder pain and neck pain are caused by poor circulation.

If there is no blood circulation in the shoulders and neck, you can apply a hot towel to the neck when you get home. This helps with blood circulation, blood circulation, and is effective in relieving pain. In fact, you should apply a warm compress to your neck every day and move your shoulders so that it doesn't hurt so much.

And it is important to note that if you sleep in the wrong position, it will also aggravate shoulder and neck pain.

Do some shoulder exercises, and massage as well. To protect the cervical spine, you can do cervical spine exercises every once in a day, raise your head, draw rice characters, and don't sit for a long time.

First, spread your legs shoulder-width apart, slowly lift your shoulders up, push them to the top, and then suddenly relax all at once.

In the second step, the shoulders are firmly pulled forward, and then slowly opened, and the shoulders are forcefully stretched back.

The third step is to lift the shoulders up, lift them to the highest level hard, and then do not relax, but close them back. In addition, there are also movements such as holding the head and leaning back and tilting the cheeks from side to side. "You can do it many times, pay attention to the slow movements.