Let me talk about my own situation at that time, because everyone knows that the copywriting work is 996 work system, which is like this every day. And I also have a habit of crossing my legs. You know, this sitting is three years. Oh, my god I admire myself for not being in the hospital. But the persistent shoulder and neck pain really bothers me. As long as I sit in a chair, it hurts.
Later, when I was wearing a skirt, I suddenly found that my back was round, and then I began to realize that I had a problem. Look, getting dressed is the absolute motivation. So, what can be done to relieve shoulder and neck pain? Please take a small notebook and start recording.
Beautiful ballet swan arm (15 minutes)
Highly recommended. There are many online resources. You can go to the mile mile. The action is simple, but it is also tiring enough to do. That's what the coach said inside. The whole process is to stand around the neck and shoulders. When doing movements, be sure to stand still, close your core, and never use trapezius muscle to exert strength. It took me 20 days to get my posture completely right. I felt a little uncomfortable at first, but gradually I will exert myself, and you will find that my shoulder and neck are beginning to ease. I've been doing it for less than a month, and the pain is gone.
The second one is more comprehensive, and I summarize it as shoulder and neck posture (somewhat similar to the head and fingers of a small turtle)
Shake your head-look satisfied.
As the name implies, let your head rotate around your neck, not fast, but with rhythm, 8 laps left and 8 laps right. Nod back and forth
It is not difficult to nod back and forth. Nod back and forth for a few minutes at a time. Be careful not to be too fast, or you will feel dizzy. This action should be done frequently, with your body straight and labor-saving, and your chin as close as possible to your chest.
Shoulder wrap (15 times)
This is also very simple, that is, turn your arm, but you must tighten the core. What, I don't know what the core is, is to make my stomach as hard as steel. Accompanied by orderly breathing. When the arm rotates, you should also control the strength.
Do each of the above three movements for three times, and then you will find that the blood in the shoulder and neck begins to flow smoothly, the brain gets fresh oxygen, and people will be refreshed as a whole. Super effective.
The following methods are easy to stretch. You can do it in your spare time every day, usually for about 8- 10 minutes before going to bed at night.
Stretch the neck muscles (please prepare a yoga mat)
Simply sit or sit in a chair, with your left hand above your right head, your head close to your left shoulder to the left, and your right hand down to find the ground. Keep breathing for 5-8 times and switch to the other side. Is it super simple, so lying down is super comfortable.
Open chest+shoulder
Lie on your back on the mat, bend your knees close to your hips, open your feet to the width of your hips, move your toes forward, inhale and stretch your spine, exhale and lift your hips up, your calves are vertical to the ground, hold your hands behind your back, and press your arms hard against the ground.
Take a deep breath. At first, you may not have enough waist strength, so you can lift your hips appropriately, and then slowly learn the posture to be bigger.
Reclining squat
Stand with your back against the table and put your hands behind the table; Repeatedly do moderate squats to strengthen the extension of the shoulder joint.
Finger climbing wall (Spider-Man variety)
Stand facing the wall, raise your arms, and slowly climb up along the wall with your fingers to raise your upper limbs to the maximum; Then slowly return to the original place, repeat, and gradually increase the height.
Stand with open arms
Keep your arms straight and droop naturally; Raise your arm up, palm down, reach the maximum back stop 10 second, then return to the original position and repeat.
Stretch back and touch the ridge.
Stand naturally, with your arms backward and your middle finger touching your spine; Fingers gradually go up from the bottom, stand still after reaching the maximum, and slowly go down after two minutes. Repeat, gradually increase the height.
If you are lazy, please apply hot compress.
You don't want to do any of the above actions, so I'll give you a temporary way to relieve pain, hot compress. Applying a hot towel to the painful part can promote the blood circulation of the painful part, thus achieving the effect of relief.
Pay for a massage (and it's more effective)
Massage is also a good way to relieve shoulder and neck pain. Massage can help relax muscles and promote blood circulation. However, we should pay attention to the intensity of massage and acupoints, and we should not blindly massage, otherwise it may be counterproductive. Therefore, if you want to take the road of massage, you must find a more professional master. Good technology can really play a role.
In fact, as long as the body can move, the pain in the shoulder and neck will be alleviated, so it is necessary to love sports. I have been doing these movements for nearly three months and they are very effective. At the same time, I will apply hot compress and cupping, so that I can recover faster. Well, that's all I have to share. I hope it helps you.