In the office, how can you relax stiff shoulders and necks in a short and efficient manner?

In the office, it is very easy to put too much pressure on the cervical spine when facing the computer for a long time, and it is easy to make the shoulder and neck parts become very stiff, so when there is shoulder and neck stiffness, you can use some actions to relax and improve the discomfort of the shoulder and neck in a short time. First of all, you can intersect your fingers, turn your palms outward, and stretch your arms straight up and shoulder-width apart. You can also slowly move your head forward, and your chin as close to your chest as possible to stretch your back muscles, and then slowly raise your head and repeat it a few times to get relief.

You can also stretch your scalene muscles with one hand on your head while sitting. Don't force yourself while doing these stretches, and stop immediately if you feel uncomfortable.

Long-term sedentary life has a very large impact on the shoulder and neck, which will make the shoulder and neck in a tense fixed state, which will cause poor blood circulation and is very easy to cause backache, which is likely to cause headache and cervical spondylosis, and if you are sedentary, it will also make the blood circulation of the body unsmooth, and then it will affect the blood supply to the heart and lungs and the blood supply to the brain, which is very likely to cause brain damage, dizziness and other problems. Moreover, it will also cause some discomfort to the stomach and intestines, which will reduce appetite and aggravate abdominal distention, constipation, indigestion and other symptoms.

When sitting, you should maintain a correct sitting posture, keep your back straight as much as possible, your shoulders naturally droop, and be careful not to bend your legs, otherwise it may also cause some pressure on your pelvis. Don't sit for a long time when sitting in the office, you can take a break to relieve muscle tension and pressure. When sitting, you can also stretch by properly padding your toes or pressing the instep to promote blood circulation and prevent varicose veins in the lower limbs.

If there is indeed a problem with the cervical spine, it is also necessary to pay attention to the adjustment of the usual lifestyle, and carry out appropriate massage and stretching.

Finally, if you are sedentary in the office for a long time, although it will not cause much harm to your body, it will always affect your health over time, and I hope everyone can be aware of the harm of sitting for a long time.

Turn your head appropriately. Turning your head not only relaxes you, but also moves your stiff shoulder muscles.

If your shoulders are stiff in the office, you can put down your work for a while, shrug your shoulders, or have a massager prepared in advance to massage and relax, or you can do exercises in the open space.

You can stand up and twist your waist, move your neck, you can also use your head to write a rice character, you can also do some chest expansion exercises, you can also put your hands on the wall, and then bend hard, so that you can relax the stiff neck and shoulders.

For you who sit in the office all day, it is very important to relieve the fatigue of your eyes, shoulders and neck for a long time. Relevant experts pointed out that various problems will arise after a long time, and doing stretching exercises will effectively help you.

Shuichi Nakano, a Japanese fitness expert certified by the American Academy of Sports Medicine, points out in his book that people who sit in the office for long periods of time tend to lean forward with their shoulders due to long-term tilting, forming a hunchback. Body. This hunchback is closely related to the "shoulder blades".

Tight shoulders mean that the shoulder blades are crying and the body is sore easily, normally, the inside of the shoulder blades is 5 to 6 cm away from the spine. When bent over, the shoulder blades gradually move away from the spine and become valgus. As the inside of the scapula moves away from the spine, the rhomboid muscles that connect the scapula to the spine are weakening.

When hunched over, not only does the rhomboid muscle atrophy, but it also makes the rhomboid muscle overstretch and put it in a state of tension. A person's spine is like the pillars of a tent. The muscles that support the spine control balance and determine the posture of the body.

If one of the muscles pulls too hard, the body becomes unbalanced, while the other muscles have to work harder to keep the body balanced.

In such a state, the body will gradually start to ache, and over time, the shoulders will feel tense. If you force yourself to stand up and hold your chest up, it will only make your muscles more tense, and any movement will be "strenuous".

If the humerus (the bone of the upper limbs) is turned inward, the palms of the hands will be facing the back when walking. In addition, scapular valgus often causes the humerus (upper limb bone) to turn inward, so people with hunchbacks tend to walk with their palms backwards. If you look closely at passers-by, you will notice that many hunchbacked girls walk with their palms facing back.

If you want to correct a hunchback, "forcibly correcting posture" and "building muscles" are two different things. The former only tenses the muscles and does not increase the action of the muscles. Exercising the rhomboids pulls the muscles inward (upside down).

When the shoulder blades are tilted inward, a person cannot maintain a hunched posture for a long time, and naturally there is no hunchback problem.

Next, we will introduce simple and easy-to-do training movements and stretching movements in daily life. As a reminder, these exercises are elementary movements, and these movements alone will not "completely" correct posture or make the hunchback significantly disappear. If you don't usually exercise much, you can start with these exercises and try to build muscle.

Once you start doing this, you'll find yourself getting better and better at correcting your posture. If you want to continue correcting your posture after you have developed an interest, you can consult a fitness expert to try the advanced version of muscle training under professional guidance.

Action 1 Scapula clamping.

1.Pick up your usual bag, a handbag, and place one hand on the table (or not) and lean forward slightly.

2.Carry the bag and clamp the shoulder blades when lifting.

Exercise 2: Chest expansion exercises.

Action: Clench your hands behind your back and squeeze your shoulder blades while pulling inward. Standing or sitting is fine.

You can go to massage or go cupping, which can relieve your shoulder fatigue and make your shoulders more relaxed.

You should pay attention to keep your shoulder joint warm, and then you can do some stretching exercises appropriately, or you can choose to use massage.

You can have someone else give you a massage, or you can go to some professional institutions to relax yourself, so that you can relieve your stiff shoulders.

It is true that people who sit in the office now are very likely to induce neck and shoulder pain, and to be precise, they also include back pain, which can be attributed to the manifestation of neck and shoulder syndrome, especially in designers, programmers, architecture and urban planning professionals, etc., must be paid attention to. Keep your body upright, sink your shoulders away from your head, then slowly turn your head to the left until you reach the limit, hold your head in the limit position and shake your head left and right as quickly and with a small amplitude for 30 seconds, and then slowly return to the original position. After that, you can turn to the right and do the same.

Yoga works the body. Winter is coming, many people are lazy, too lazy to go out to exercise, but they are afraid that they are physically unhealthy, and have a tangled mentality, but practicing yoga can be practiced anytime and anywhere, and then have a healthy body. The easiest way is to stick moxibustion, personal recommendation is Chinese moxibustion series analgesic moxibustion, the effect is remarkable, and there is also the effect of dredging the meridians, the old brand of Chinese moxibustion, trustworthy, with meridian moxibustion, shoulder and neck problems, lumbar disc problems can be solved, plus appropriate exercise.

The easiest way to do this is to take a bath with a slightly warmer temperature. Flush more in the neck, it is necessary to take a few minutes to rotate the head when working, the muscles are relaxed and the neck is warm, and the blood circulation can effectively relieve shoulder and neck pain. Being in a state of tension for a long time can easily cause strain.

The person being massaged is prone to lie down, the masseur puts the four fingers of both hands together, the thumb is open, the palm is facing down, and the thumb extends the two sides of the spine from the tail vertebrae to the cervical spine and pushes upwards in turn, and the feel will be smoother with some massage oil.

Far infrared rays act on the corresponding parts of the human body, which can warm the meridians, enhance qi and blood, activate cells, improve human microcirculation and blood circulation, promote metabolism, dissolve stasis and dissipate knots, reduce swelling and inflammation, relieve pain, reduce symptoms, eliminate fatigue, shoulder and neck muscles are in a state of tension for a long time and cannot rest, it will be due to lack of oxygen, ischemia, and then stiffness, lack of elasticity, so that more and more people have shoulder and neck discomfort, this was originally a common disease of middle-aged and elderly people in modern times has begun to develop more and more towards the trend of younger people.

You can learn yoga, yoga movements can greatly improve your lumbar spine and shoulder and neck problems caused by sitting for a long time.

For people who often sit in the office, if you want to protect your shoulders, shoulders and neck, it is still a very difficult thing, because it takes more time to hurt the neck, if you want to maintain it, you need to pay attention to it first, use a hot towel to apply a hot compress before going to bed at night, so as to promote blood circulation, and then do some massage to protect the neck.

Proper exercise, after sitting for a while, do some stretching exercises, which can protect our shoulders and neck.

Usually, you can put a neck pillow on your shoulder, and the chair you sit on is more comfortable, so that you can protect your shoulder and neck.

The best way is to try to do some yoga or some aerobic exercises in the office, to properly massage the neck can also be hot compresses, Chinese medicine physiotherapy and acupuncture, which can be a good protection of the shoulder and neck.

There are two ways, the first is to install a neck massage device on the seat to ensure blood circulation. Second, you can get up and move for 5 minutes every half an hour to relax the shoulder and neck area.

People who often sit in the office can regularly move their shoulders and neck, and they can exercise yoga when they usually rest to effectively maintain their shoulders and neck.

You can do small actions such as turning the neck, moving the shoulder joint backwards, pressing down on the chair with both hands, lying flat and straightening the arms, and lying flat with the head in the air, which can solve the problem of shoulder and neck pain.

You can press your temples more, and you should do ECG exercises or massage your cervical spine frequently, and you can also pat your legs often. Or often ask a colleague to help you beat your back, you can solve your soreness.

Stretching the thoracic spine, neck massage, loosening the shoulder and back muscles, relaxing the shoulder and back, stretching the waist and so on are all actions that can relieve shoulder and neck pain and stretch the muscles.