If you work at a desk for too long and your shoulders are sore, what small exercises can relieve the

When we have shoulder pain, we must pay attention to it, so that we can deal with such a situation in time, instead of enduring, otherwise we will suffer from some shoulder diseases after a long time.

Therefore, if we want to relieve our pain through some exercises, we should do the following:

1. Arm throwing movement

When we feel our shoulder soreness, we can move our shoulders by throwing our arms, so that our shoulder muscles can be effectively relaxed, so that we can relieve the feeling of shoulder pain, and we will feel very comfortable after throwing our arms.

2. Massage

When we have free time, in fact, we can go to those professional massage shops to massage ourselves, so that our muscles can be well relaxed, and we can also alleviate the occurrence of some diseases in a professional way, so this kind of consumption is also very cost-effective, and we don't need to deliberately control it. Or we can ask our colleagues to give us a shoulder press, which is also a good choice.

Because I had a similar situation when I was working before, but I had a colleague who had studied massage, so after he gave me a massage, I felt very relaxed, and even felt that my shoulders were not sore at all, so when you have the resources you can use, you should firmly grasp it.

The above points are some of my personal opinions, and I hope they can be helpful to all of you. At the same time, I also hope that all friends, when you have nothing to do, can exercise more and don't let yourself stay in the same posture for a long time.

Chest expansion exercises can effectively relieve shoulder pain, and it is also necessary to increase physical exercise to reduce the occurrence of diseases.

You can do some stretching exercises, straighten your back, wrap your left hand around your neck and touch your left shoulder, hold for 20 seconds, and then switch to your right hand around your neck and touch your right shoulder, also hold for 20 seconds, you can improve shoulder flexibility.

You can use small exercises such as twisting the neck and waist, stretching the waist and pinching the shoulders, and beating the back to relieve the pain.

You can hang your back and shoulders on your own to allow blood to flow back faster, which can relieve unnecessary pain.

The most direct and effective way is to massage the shoulders vigorously with both hands, and secondly, you can also round your arms to make a circle movement.

Get up and exercise, rub your shoulders, move your neck, and turn it from side to side, so that you can go to work again after a while, and the soreness will be relieved.

Get up and walk around, twist your waist, shake your head, and pinch your shoulder.

The best way to relieve pain is to get up and exercise, and twist your head clockwise so that you can relax.

For office workers who have been working at their desks for a long time, movements and exercises such as neck and shoulder stretching, chest muscle stretching, deep neck flexor exercises, and beckoning cats can relieve low back pain. Desk work is the most common way of working in the workplace, people's daily life is to look down at their mobile phones in addition to work, but long-term desk work will increase the pressure on the shoulder and neck, and it is easy to suffer from cervical spondylosis. Moreover, this bad posture will also lead to abnormalities in our body, such as head tilting forward, chest hunchback, etc., these bad postures will lead to muscle imbalance and aggravate shoulder and neck discomfort.

Many office workers are in a desk posture of leaning forward, shrugging shoulders and hunching over with chest, which are unreasonable, which will increase the pressure on the shoulders and neck, make the muscles in a state of tension for a long time, and cause the back to be unable to straighten and become a hunchback. If there is no relaxation period for a long time at the desk, there will be shoulder strain and muscles become stiff, but if you use an unhealthy posture for a long time, or even have symptoms of dizziness and headache, then the order of the cervical spine is abnormal, and you need to seek medical attention immediately and change your working posture.

Stretching the shoulders and neck can effectively relieve muscle tension caused by shrugging the shoulders, and the key to the movement is to straighten the body and pull the head to the side with the left and right hands, respectively, for 30 seconds at a time, and repeat two to four times. Chest muscle stretching relaxes the pectoralis major muscles, and the essentials of the movement are to hold on to the wall with your hands and one shoulder-width apart between the front and back of your feet, and stretch for 30 seconds. Deep neck flexor exercises can relieve pressure from leaning forward with your back against the wall, leaning your head forward, and slowly approaching the wall.

The Maneki-neko movement can relieve the muscles of the shoulder and back, and the hand-in-hand holding of a mineral water bottle does the Maneki-neko movement 16 times.

The back should be straight, the feet should be perpendicular to the ground at 90 degrees, and the height of the table and chair and the inclination of the display screen should be adjusted on the computer. Try not to look down when looking at your phone, it is best to have your phone parallel to your head.

Squats, backward walks, etc. Squats, squats that keep the waist upright, can relieve lower back discomfort; Walking backwards, backwards can help the pelvis return to its normal position, which can reduce back pain.

Neck and shoulder stretching, chest muscle stretching, deep neck flexor exercises, and muscle exercises around the shoulder blades can all be relieved.

Holding one movement for a long time can cause blood flow to be poor and muscles to tighten.

For example, wrap the shoulders in a circle from front to back, and then circle from back to front, a total of 5 times; Open your arms and draw circles 5 times to stretch shoulder fatigue; Keep your back straight, raise your arms up to the limit for 3 seconds, effectively improve shoulder flexibility, and other small exercises can relieve shoulder fatigue.

First, you can do a few minutes of chest expansion and stretching exercises to stretch the muscles of the shoulders and chest, and then rub your hands together to massage the shoulders.

Small movements to relieve pain include placing your arms at your sides with your palms facing inward.

Keep your arms straight, raise your shoulders up to your ears, hold for a second, and then lower your shoulders.

Bend your elbows outwards and pull the weight to collarbone height. Pause, put down.

Hold two mineral water bottles to do the beckoning cat movement, which mainly exercises the shoulder muscles and improves shoulder stability. 1 set of 16 reps, complete 2-4 sets, taking care to keep the elbow joints still.

Chest expansion exercise can effectively relieve shoulder soreness, and can also improve the body's blood circulation, and also has a great effect on compatriots with accessory breasts.

With your back against the wall and your arms against the wall, slowly lift it up at 90 degrees, and then do 30 strokes, the second action, facing the wall, and your arms do the action of reaching up to something, do it slowly, the slower the better, and the last one, do the front and back nodding movements, and when the neck hurts, once in the morning and evening, it feels quite relieved.

Long-term desk work causes shoulder and neck pain, try these yoga can improve the situation: 1, backbend 2, Hanuman backbend 3, backward 4, handstand variant. Preventing sore shoulders and necks starts with maintaining a good sitting posture and trying these backbend poses to keep you away from spondylosis.

The most important thing is stretching, because stretching can be the most relieving shoulder and neck pain, and our shoulder and neck pain is generally because we always bow our heads to play with our mobile phones, and then our shoulders will be hunched.

Resulting in shoulder and neck soreness, then the first movement of yoga is the training of open shoulders, lifting the shoulders with both hands to stretch, which can relieve the soreness, and the second movement of yoga is the forward stretching of the shoulders, which can exercise the strength of the shoulders and can also relax the blood circulation of the shoulders.

Yoga poses such as arm outstretching, front-wheel drive, lying butterfly, cobra, pigeon, baby, horseback riding, peaking, and downward dog can all relieve shoulder and neck pain.