1.？ Lazy cat hunched?
Formula: Hold the back of the chair and bend your back, pulling your back is not tiring, like a cat stretching, and your shoulders are relaxed and not tired.
This action can improve the flexibility of the thoracic spine, improve shoulder and back discomfort, prevent hunchback, and prevent and delay shoulder and waist strain.
Practice: 6~ 10 times in each group, repeating 2~4 groups. There will be a slight feeling of pain and pulling during the whole exercise, and there should be no obvious pain.
2.？ Nod in all directions?
Mouth formula: four-way handle, exercise neck and shoulders. The action is very simple, and it is important to practice every day.
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Relax neck muscles, improve shoulder and neck discomfort and prevent cervical spondylosis.
Practice: nod to the front, back, left and right directions, the movement is steady and slow, and there is a slight feeling of pain and pulling. Five times in each group, repeating 3~5 groups.
3.？ An angel against the wall?
Formula: Keep your back close to the wall, abduct and open your arms, slowly stick to the wall, and slowly recover.
Improve shoulder flexibility and scapula stability, and relieve shoulder and neck tension.
Practice: the back is close to the wall, the hands are raised horizontally, the elbows are bent 90 degrees upwards, the palms are forward, and the arms are completely attached to the wall. Editor: South Shaolin Pyrotechnics Massage House
At the same time, the arm extends upward along the wall, and then slowly returns to the starting position along the original road.
Each group was 6~ 10 times, and repeated for 2~4 groups.
4. butterflies spread their wings?
Formula: Raise the elbow horizontally in place, tighten it inward, don't be afraid of fatigue, spread your wings like a butterfly, and improve your chest and hunchback.
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Improve the stability of scapula, improve the hunchback posture of round shoulder, improve the strength of shoulder joint and improve the tension of shoulder and neck. Editor: South Shaolin Pyrotechnics Massage House
Practice: You can take a bottle of mineral water by hand or by hand. Form your arms in a "W" shape and hold for 2 seconds.
Each group was performed 10~ 15 times, with 2~4 repetitions. Don't have obvious pain when practicing. Editor: South Shaolin Pyrotechnics Massage House
5.？ Maneki-neko
Formula: once the arm is up and down, repeat it alternately, practice hard and strengthen the shoulder strength. The function of shoulders and elbows is not bad. Editor: South Shaolin Pyrotechnics Massage House
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Sitting at a desk for a long time can easily lead to shoulder pain. Practicing this action more can improve the stability of the scapula, increase the strength of the rotator cuff, relieve the tension of the shoulder and neck, and shape the shoulder.
Practice: Keep the upper arm parallel to the ground all the time, with one arm rotating upward and the other arm rotating downward, keep it at the maximum position for 2 seconds, and then return to the starting position.
Each group was performed 10~ 15 times, with 2~4 repetitions.
6. Gecko crawling?
Formula: press the body forward steadily, climb the wall with both hands, repeat it up and down many times, and practice the scapula with breathing. Editor: South Shaolin Pyrotechnics Massage House
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Improve core stability, improve coordination, enhance upper limb strength and relieve shoulder and neck tension.
Practice: 6~ 10 times in each group, repeating 2~4 groups.
Now many people have shoulder and neck pain, so how can we maintain shoulder and neck? The following is explained by Director Zhu of Eye Hospital of Chinese Academy of Traditional Chinese Medicine.
As modern people, there are many opportunities for neck and shoulder problems. The main reason is that working at a desk for a long time, watching computers, mobile phones and iPad for a long time will do great harm to the neck and shoulders, and there are more opportunities to catch cold, catch cold and get wet, leading to more problems. The first choice for our maintenance is to advise everyone to sit up and stand up straight, maintain a good working or living posture, reduce the time spent at the desk, do more exercise, and avoid the adverse attack of wind, cold and dampness. As long as these problems are well protected, outdoor activities and exercises should be appropriately increased, and cervical and shoulder gymnastics should be done in a targeted manner. These are all measures to prevent and ensure the good function of neck and shoulder.