What exercises can relieve shoulder and neck discomfort? How is your cervical spine discomfort relie

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.

The cervical spine plays a supporting role in the head, but if you do not pay attention in daily life, you are prone to cervical spondylosis, cervical pain, dizziness, nausea, vomiting and other symptoms. Many people have different degrees of cervical spine problems, especially office workers, people with a high incidence of cervical spondylosis, how to care for cervical spondylosis? Pay attention to your sitting posture, keep warm, do more cervical exercises, choose the right pillow, proper massage, and so on.

How to care for cervical spondylosis?

First, pay attention to your sitting posture.

Don't stay in one position for a long time while working and studying, choose a chair with a backrest, so that your spine can get enough rest.

Second, keep warm.

In summer, there is often an air conditioner in the office, so pay attention to protect the cervical spine with a small shawl, do not let the air conditioner fan cause direct damage to the body, wear high-necked clothes in winter to prevent the neck from being attacked by the cold, and drink ginger soup if necessary.

Third, pay attention to massage.

When you are not busy, you can rub it with your hands, and then put it on the back of your neck, keep massaging, the massage should be lighter, massage dozens of times in a row, until the cervical spine is hot, promote blood circulation in the neck, and the body will be comfortable to take a little bit, and you can let your family massage yourself at night.

Fourth, pay attention to the choice of pillows.

The pillow should not be too high, and the hardness should not be too low, otherwise it will increase the burden on the cervical spine, and the numbness of the limbs will occur after a long time.

Point 5: Do cervical exercises.

If you want to stand up and move the cervical spine after working for a period of time, you can do some simple cervical exercises, mainly clockwise and counterclockwise cervical exercises.

How to care for cervical spondylosis? The cervical spine is the most important part of the human body, but also the most fragile part, usually can be introduced through the above five aspects to strengthen the maintenance of the cervical spine, can relieve the discomfort of the cervical spine, the cervical spondylosis also has a certain prevention and alleviation effect, office workers usually do more, can greatly reduce the probability of suffering from cervical spondylosis.

First of all, we need to stretch out our arms, and then pat our shoulders with both hands at the same time, after 30 beats, rest for a few seconds, and then continue to beat, and after a few minutes of continuous patting, we will feel much more comfortable in the cervical spine. As long as you do this exercise every day, then you can relieve cervical spine discomfort. However, we can also ask others to help us pat the shoulder, which is more effective, but we must not pat the shoulder too hard, otherwise it will make our cervical spine feel more uncomfortable.

You can do radio gymnastics indoors every day, which can also relieve cervical spine discomfort, and often insist on doing radio gymnastics, you can also make your physical fitness better and better, especially the elderly are most suitable for doing radio gymnastics, which can improve the body immunity of the elderly and prevent the elderly from getting sick. Morning is the best time to do radio gymnastics, as long as you stick to radio gymnastics every morning, then you can make yourself mentally in a very good state for the rest of the day. But there are many kinds of broadcast gymnastics, so we have to choose the one that suits us better.

If you usually feel discomfort in the cervical spine, you can choose to shake your head left and right, which can also relieve the discomfort of the cervical spine, but don't shake your head too fast, otherwise you will feel particularly dizzy, and don't be too intense in the process of shaking your head, otherwise it is easy to sprain your neck. Nowadays, the reason why many people feel discomfort in the cervical spine is mainly because they study or work with their heads down for a long time, so they must get rid of this habit.

You can also go to a massage shop and ask the staff to help you massage your cervical spine, which can also make your cervical spine feel particularly comfortable. Or you can place a massage chair in the room, if you feel discomfort in the cervical spine, then you can sit on the massage chair, and then the massage chair can help you automatically massage the cervical spine, which is very convenient. Or you can ask a family member to help you massage your cervical spine with your hands.

You can turn your cervical spine back and forth, or you can choose to beat it, and you can also nod your head back and forth, which can also relieve the discomfort of the cervical spine.

Probably you can do some exercises to massage your shoulders, or you can also do some aerobics, so that you can relieve the uncomfortable feeling of our cervical spine.

You can do neck exercises, don't stay in the same position for a long time, you can often look into the distance, and you can massage frequently.

Nowadays, the most common discomfort in the office is shoulder and neck problems, if you want to exercise to relieve it, but you should also pay attention to the method, if you use the wrong way of exercise, then not only will not relieve the discomfort, but also call blindness may aggravate your symptoms. How to easily relieve shoulder and neck discomfort? As long as you practice these 4 movements more, your shoulders will become more and more comfortable.

1 L-shaped stretch.

A large part of the problem of shoulder and neck discomfort and frozen shoulder is due to your poor posture. The L-shaped extension is an external rotation of the arm, which, in principle, is the reverse process of the rounded shoulders, which can effectively correct the rounded shoulders. Stand up straight, head up, chin slightly tucked.

Arm down, elbow flex 90 degrees to maintain the position. Hold your arms still and open your wrists to your sides while your chest is raised. To the maximum amplitude within your reach, hold for one second.

1 L-shaped stretch.

2. Lucky Cat waves.

How to relieve shoulder and neck discomfort? In the second case, there is a degree of muscle adhesion in the rotator cuff muscles caused by lack of exercise, which in turn affects range of motion and comfort. At this time, the beckoning cat needs to wave its hands to exercise the rotator cuff muscles, stand up straight, raise its head and chest, and neutralize its neck.

Open your hands to the outside of your body, perpendicular to the ground, while bending your elbows at 90 degrees. Raise your wrist upwards until your forearm is perpendicular to the ground, holding for one second. Lower your wrists until your forearms are perpendicular to the ground, slowing down the whole process.

2. Lucky Cat waves.

3. Stretch with face pull.

What should I do if my shoulder and neck are bad? If shoulder and neck discomfort or frozen shoulder have caused you a lot of trouble, then in this case, it is necessary to buy an elastic band with the lightest weight. The action of using elastic bands to do dough pulling is actually the strongest comprehensive ability.

It can not only solve muscle adhesions, but also solve the bad posture of round shoulders and hunched back probing neck, and at the same time strengthen the upper back and hail air conditioning strength. Tie the elastic band to the door frame or horizontal bar in front of your body. Keep your chest up, keep your body upright, and your chin tucked in.

Grip the elastic band with both hands and raise your arms parallel to the ground. Pull down on the elastic band until your fist is level with your ears and hold for a second.

3. Stretch with face pull.

4. Suspension. The last suspension action is indeed useful, but it is not suitable for everyone, especially players with muscle damage, so you can't use suspension to solve shoulder and neck discomfort. Before practicing suspension, it is best to check whether the muscles are damaged, otherwise the suspension will become more and more serious.

Try not to relax completely when suspending your body, otherwise the shoulder discomfort will be very strong. Hold the horizontal bar with both hands and look at the horizontal bar with your eyes. Tighten your arms, shoulders, waist and abdomen, and feel the strength of your shoulder core.

Don't use the width to do the suspension, and the backhand width can not be had. It is enough to feel fatigue in the shoulders, and it is not necessary to hang the longer the better.

4. Suspension.

<> "Try this trick for long hours of work with neck pain.

As the saying goes, "office people are only one centimeter away from cervical spondylosis". Working with your head down for a long time or staring at the computer without moving will cause tension in the neck muscles, which is not good for the cervical spine in the long run. If you have discomfort in your cervical spine, you might as well try this trick.

You don't need complicated movements, move your neck every hour, draw a few "rice" characters to the sky, and you can relax your neck muscles. Note that during this process, the movements should be gentle and slow, and do not twist the neck too hard to make a "click" sound.

1.Sprint or jog Sprint or jog is an exercise that the whole body can participate in. During exercise, the muscles can rhythmically alternately contract and relax, and exercise the balance and coordination of the spinal joints, improving muscle endurance.

If you work at your desk for a long time, you can jog to relieve muscle fatigue and improve blood circulation.

2.Cycling A bicycle is both a means of transportation and a tool for exercising. Cycling improves cardiorespiratory endurance and works the muscles and ligaments of the neck, back, buttocks, abdomen, lower back, groin, and buttocks.

Cycling for patients with cervical spondylosis can improve excessive tension and fatigue of the neck and back muscles, so that the muscles can be relaxed.

3.Swimming Swimming can promote metabolism, dilate blood vessels, enhance the body's ability to resist disease, and shape up, which is a whole-body exercise. Patients with cervical spondylosis can double the work of the neck and back muscles by swimming, which can not only relieve the discomfort of the neck muscles, but also accelerate blood circulation and relieve fatigue.

You can do growth exercises appropriately, you can rest properly, and you should also keep warm properly, and don't work with your head down for a long time. You can do yoga, you can do stretching, you can go for a run, you can do a proper jumping jack.

Pay proper attention to keeping warm, but also take proper rest, don't always work with your head down, you can go for a run, you can also do yoga exercises, you can also go to practice tai chi.