Sedentary can cause neck pain, mainly because the table is relatively low, the stool is relatively high, and the cervical spine is in a state of bending forward. In addition, reading books, newspapers or mobile phones and computers for a long time will lead to long-term tension and strain of muscles in this part of the neck. After a long time, aseptic inflammatory lesions will form, and inflammatory metabolites will stimulate the surrounding small nerves, which will lead to neck pain. In this case, first of all, we should improve the bad sitting posture at ordinary times, try to choose a seat with a backrest, with elbow joints supported on both sides and head slightly tilted back, try to put the table higher and the stool shorter, so as to keep the muscles of the neck, shoulders and back relaxed.

The above-mentioned shoulder lifting and shrug exercises can be alternately performed around the shoulder joint. With suction, rotate from back to front first. When inhaling, go around to the highest point of the shoulder. When inhaling, continue to rotate forward to the lowest point of the shoulder. Repeat 4~6 times, and then go around in the opposite direction. When inhaling, rotate from the front to the highest point where the shoulders are raised. Continue to rotate to the lowest point of shoulder sinking when exhaling. Repeat 4~6 times. For the last time, try to lengthen the distance from the shoulder to the ear.

Stretch properly. Muscles that stay tense for a long time are prone to pain and stiffness. You can do some neck and shoulder stretching exercises to relax tense muscles and increase the flexibility and flexibility of your neck and shoulders. Consciously carry out muscle strength training. Many people have to bow their heads for a long time due to professional reasons and form a hunchback posture for a long time. At this point, they can take some antagonistic actions to improve the status quo. If you hold your head high, put your hands behind your head, pull your arms forward and push your head back. This can exercise the muscles of the neck and shoulders and keep the cervical spine in a healthy posture.

In order to relieve shoulder pain, you also need to increase the stability of the scapula. Many patients with shoulder pain are in a state of round shoulders and chest. In fact, this is the performance of internal muscle weakness behind the scapula. At this time, you can relieve it by holding your chest and clamping your back, expanding your chest as much as possible and clamping your shoulders in the middle of your back as much as possible. This can keep the shoulders in a good posture, thus effectively relieving shoulder pain.