What are the movements that office workers who sit for a long time and have neck pain should learn t

There are many kinds of neck pain, some are simple pain, some are accompanied by neurological symptoms, and some have osteoporosis, bone tumors, etc.; There are also different treatment methods depending on age, activity level, etc. Therefore, it is recommended that the subject go to the hospital first to diagnose what kind of neck pain it is. Next, I will give the subject some simple and safe health gymnastics for chronic simple neck discomfort and pain, suitable for office workers, students and other people.

1. Double chin exercise: Double chin exercise is a very good exercise method for exercising the deep stabilizer muscles of the neck, studies say that prolonged bowing of the head will increase the activation of the sternocleidomastoid muscle and scalene muscle, while the activity of the deep stabilizer muscle will be reduced, causing neck pain. This method is simple and efficient, and it is suitable for many people.

The specific method is to sit in a chair, nod your head gently (not bow your head), put your hand on the sternocleidomastoid muscle without contracting it, hold it for 5 seconds, relax, and repeat 15 times, 3 sets. You can feel a feeling of soreness in the deep part of the neck, which means that the practice is in place.

2. Muscle traction, the two muscles mentioned above should be carefully stretched, the sternocleidomastoid muscle selects the seat, stretches the neck on the left side, flexes the contralateral side and rotates the same side, and holds the stretching sensation for 30 seconds, and changes the opposite side. 3. Scalene muscle traction: Take the left side as an example, bend the neck to the right side (you can use the right hand to help), close the jaw, sink the left shoulder, and feel the stretching for 30 seconds.

4. Posture correction: If you sit for a long time and use the computer or lower your head to play with your mobile phone, you must make sure to stretch and move for 30 minutes, which will break the continuous stiffness of the muscles, which is better than sitting there all morning and then stretching.

5. Proper massage: neck muscles can be massaged if they are uncomfortable and sore, but they should not be massaged for a long time, up to 15 minutes, 2-3 times a week, excessive massage will produce edema and affect recovery. Other methods can use thermomagnetic, medium-frequency electricity to relax the muscles.

At this time, you should turn your head, you can nod back and forth or turn back and forth, often raise your head and don't keep your head down, which can soothe and prevent cervical spine problems, get a good relaxation, and you can also stand up and walk and breathe fresh air.

You should slowly twist your neck, relax your neck, and be sure to pay attention to the number of times you twist your neck in the process, and you can also slowly look up at the direction of the sky.

You can massage your neck or shoulders, you can also buy a cervical massager, you can often turn your neck, you can also ask others to massage yourself, you can also often stand up and do some radio gymnastics, all of which can have the effect of relieving the cervical spine.

You can move your neck forward, backward, left and right, or you can gently pat your neck. Standing up and walking around, looking at the sky, looking at the ground, and looking into the distance is also conducive to relieving the pressure on the cervical spine.

You can sit in your seat and try to lift your shoulders and touch your own ears as much as possible, 6-7 times; Sit up straight in your seat with your head in your hands, lower your head and then lift your head over the strength of your hands, twice every 5 seconds.

You can swing your head from side to side appropriately, and you can also bring a massager on your neck, which will not affect your work and will make your neck particularly comfortable.

Usually, you can nod your head back and forth, push your neck forward, slowly raise your head to move your neck, support your head with your palms, and slowly rest your head on the back of your hands These actions can stretch your cervical spine.

You can turn your neck back and forth, or you can also hammer it, you should stand up and walk around after working for a while, and then turn your waist, or you can prepare some props and beat your neck.

Neck muscle massage, muscle stretching, double chin exercises, left and right trapezius stretches, chest expansion exercises, these movements are very classic, but they are very useful.

Introduction: For some office workers, most of the time they spend every day except for sleeping time is at work. If you sit and work for a long time, you may experience neck pain or shoulder pain. What stretches are suitable for office workers who sit for a long time and have a sore neck? What to do? <>

There are many people who sit for a long time and have neck pain. At this time, you can use stretching bands to relax your shoulders, and adjust your shoulders and chest to the best position to relieve neck pain. You can cross your hands on the back pillow and pull your arms parallel to your head, pushing your head and hands together.

You can also put your hands crossed on the back of the occipital to tuck your abdomen and raise your chest while abducting the shoulder joint, and hold this state for about 10 seconds to relieve the symptoms of neck pain. You can also cross your hands behind your back and pull down the handlebars, while lifting your head and neck back for about 10 seconds. <>

With the increasing pressure of work and the spread of smartphones, many people will experience neck pain after sitting for a long time. Sitting for a long time may cause a lot of pressure on the cervical spine, which can cause pain in the cervical spine. If the pain is not severe, you can stand up and move after two hours of work and relax the neck and shoulders to relieve the pain.

If the pain is severe, you should stop sitting for a long time, and you can apply some safflower oil to your neck. You can also strengthen some exercises for the neck, do some neck exercises, etc. to relieve neck pain. If the pain is unbearable, you should go to the hospital and take some related drugs orally under the guidance of the doctor.

Long-term sitting can lead to obesity in the body, and it can also affect the cardiovascular and cerebrovascular systems. Long-term sitting can also easily affect the flow of venous blood, which may cause hemorrhoids. Sitting for a long time can also lead to symptoms such as a herniated disc in the lower back of the body, which is generally manifested as low back pain.

Some people may also experience numbness in the lower limbs, which may also cause indigestion in the body. Symptoms such as nausea, vomiting, and bloating may occur, and may also lead to insufficient blood supply to the cardiovascular and cerebrovascular vessels.

Knee hugging exercises, shoulder extension, you can also sit up straight with your legs stretched forward and raised, hold for 15 seconds to ensure blood circulation; Office workers who sit for a long time and have a sore neck can do some ice compress or take a hot shower after work when their neck is stiff, avoid bowing their heads often when sitting for a long time, and keep their eyes level with the monitor, or put a pillow or towel around their waist.

Holding the head and stretching, holding the head back, lunge squatting and stretching, leaning forward cross-legged, and leaning back the neck, these movements have a good effect on relieving neck fatigue, and after learning these movements, you can stand up and selectively do these movements after a long time of work, so that the neck is relaxed.

You can do the movement of turning back and forth, you can also do the movement of going up, you can do stretching exercises, you can move your neck, or you can nod your head back and forth, these movements can be relieved, you should sit in one place for a long time, you need to stand up and walk around.

Hold your hands and stretch them upwards towards your head. Twist your head from side to side. These methods are good for relaxing and stretching the cervical spine.

In fact, in our daily life, there are many office workers who often work at the workstation every day, especially when looking down at the computer with their foreheads, which will lead to stiffness of our cervical spine for a long time. In normal times, we can do some stretching exercises to ensure that our cervical spine is relaxed.

1. Not only that, if you sit for a long time, you can get up and go out to exercise properly, which will also help your health. Many of us sit for a long time in one movement a day, in fact, this is very harmful to the cervical spine. At the end of our work, we should do some exercise to achieve a healthy balance of the body.

Usually, you can also go to the gym for fitness, especially neck exercises, and you should pay attention to the fact that doing more stretching movements will help the movement and relaxation of the cervical spine.

2. In fact, most of today's office workers not only have cervical spine problems, but also many of them are still very hard. Spending a few hours in front of the computer every day sometimes doesn't make much money in a day, so most people choose to work overtime for a long salary, and some people work until 12 o'clock as soon as they work overtime. It can be said that it is very tired.

I remember an incident that happened in the Shanghai subway station not long ago, a man was sitting in his seat, and an old man suddenly asked him to get up and give up his seat. But the man was unwilling, saying that he was tired from the day, so why should he give up his seat? Then the old man did not give up and said a lot of ugly things to the man.

Actually, I don't think this man is at fault for this, because everyone works very hard every day, and giving up your seat is only a virtue but not an obligation. This also indirectly shows that people nowadays work really hard every day. So, we need to understand these people a little more.

The stretching movements suitable for office workers with sedentary neck pain include: left and right trapezius muscle stretching movements, crossing hands and twisting back and forth; Chest expansion exercises; Thoracic stretching exercises with hands crossed behind your back and tiptoes stretched to the maximum.

You can do head tilt exercises. Because the head tilt exercise exercises the head and neck, you can stretch your neck.

You can sit on your own workstation, and then turn your neck back and forth or nod your head back and forth, which can relieve the effect of neck pain, and will also relax the spine, and the range of movement is not particularly large, so it is suitable for people who often sit in the office to exercise.

Neck stretching is also a full-body exercise that requires a proper warm-up before doing it.

Head and neck rotational motion: Turn your head to the right and hold for 5 seconds Hands hang down in a natural position. Turn your head to the right and hold for 5 seconds.

Biceps Stretch: Stand upright, lift your chest, and press your shoulders back down.

Here are some of the exercises that are suitable for office workers who have sedentary neck pain:

1.You can do some nodding movements, forward, backward, left, right, and so on, but not in a circle, because it will hurt your neck.

2.Stretching is also very suitable, but be careful that it must be a symmetrical left and right stretch.

Tuck your abdomen and chest, stretch your arms forward as much as possible, or lower your waist backwards, these movements are more suitable for office workers, and they are very simple.

Most white-collar workers work and need to sit in a chair for a long time, and then they will feel a pain in their necks. Employees can stand up and twist their necks and do neck stretching exercises to relieve the pain. If you feel more troublesome, you can also buy a small hammer and hammer your neck size when you are tired, which will also relax your muscles.

If you often look down or look up at the computer, the muscles of the neck will be tight, and you will be especially prone to soreness. At this time, you can pinch your neck with your hands, which is where the neck and shoulders meet. When pinching, you can pay attention to your strength not to be too heavy, otherwise it will hurt the meridians inside, and it will be very uncomfortable.

After pinching, you can shake your neck from side to side, and then lean back, so that it can be very comfortable. Sometimes these movements are not very large, and office workers can press a massage during rest to completely relax their muscles. Office workers must go to a regular massage parlor for massage, otherwise it may damage the muscles, which may make the pain worse.

After work, office workers can also do some exercises, such as lying on the ground to raise their heads, so that the neck muscles can be reset.

When working, it is best for white-collar workers not to sit for a long time, but to stand up and shake their bodies, otherwise their waists and buttocks are more uncomfortable. You can also place a pillow behind your waist, so that your waist can have a feeling of support and will not be so sore. If it is serious, you can only go to the hospital for an examination to see if the bones in the neck are sleepy or have problems, and you must be responsible for your own health.

Physical discomfort can affect the mood of employees, making them incapable of completing their work. I hope that all employees can take care of their bodies, so that they can be more and more motivated to work, and they can also make their bodies more and more healthy.

1. Perform neck exercises.

After working for about 2 hours, you can do a few minutes of neck exercise in small increments. An effective way to do this is to do a 1-minute shoulder wrap forward, a 1-minute shoulder wrap backwards, and 10 times forward with your neck tilted forward 10 times. In your spare time, you can also do neck exercises, stretching exercises, rice exercises or yoga to train your neck muscles.

2. Warm compress on the neck.

After work or before going to bed, use a hot water bottle or hot towel to put it in an uncomfortable or sore area, and apply a warm compress for 5 to 10 minutes. Blood vessels dilate when exposed to heat, increasing blood circulation, reducing congestion in the blood and relieving pain.

3. Adopt the correct posture.

Usually whether it is sitting, standing, or sleeping, we should pay attention to the correct posture, do not stagger, do not bend over and arch our back, and keep the head slow, chest, and spine in a straight state, which can effectively protect the neck Bu Changmo.

4. Use a neck massager.

Insist on using the cervical massager for 15 minutes every day to release neck pressure, relieve neck discomfort, and effectively prevent cervical spondylosis.