The way the computer family exercises the neck, white-collar workers sitting in front of the computer for a long time will easily cause neck pain and cervical vertebra problems, so white-collar workers need more exercise to prevent the occurrence of diseases. Let's take a look at the methods used by computer families to exercise their necks.

Methods of neck exercise for computer families 1 Working with their heads down for a long time can easily lead to excessive strain of cervical vertebrae, and some people also suffer from so-called occupational diseases such as cervical spondylosis and lumbar spondylosis. Experts have compiled a set of aerobics for computer families to protect all parts of the human body. The whole set of aerobics consists of 20 main movements, which can be practiced slowly with soft music for about 15 minutes.

Basic posture: Before each training exercise, stand naturally, look up with eyes, feet slightly apart, shoulder width apart, and hands naturally droop. Relax all over.

Lean forward and lean back: put your hands on your hips, tilt your head up one after another, inhale at the same time, look up at the sky with your eyes, and pause for one minute; Then slowly lower your head to the chest position, exhale at the same time, and look at the ground. When doing this, keep your mouth closed and keep your chin as close to your chest as possible. After stopping for one minute, do it up and down four times. The essence of action is: stretch, relax and slow, so as not to feel uncomfortable.

Raise your arm and turn around: first raise your right arm, palm down, look up at your palm, turn left slowly and stop for one minute. When turning, pay attention to the heel turning 45 degrees, the body center of gravity leaning forward, and then the body turning to the right rear side. Inhale slowly when you turn, and exhale slowly when you turn. The whole movement should be slow and coordinated. When you turn your neck and waist, try to turn as much as possible and stop for a minute. When you return to your natural posture, change your left arm. When changing the left arm, put down your hand and press slowly along the root of your ear. Do it again after changing arms, and do it again and again.

Turn left and right: put your hands on your hips, slowly turn your head to the left and inhale into your chest. After straightening your right neck, stop for a minute, slowly turn to the left and exhale at the same time. After straightening your left neck, stop for one minute. Do this repeatedly and alternately four times.

Lift your shoulders and shrink your neck: Before doing exercises, stand naturally, look straight at your eyes, separate your feet slightly, parallel to your shoulders, and hang your hands naturally. When moving, lift your shoulders slowly and shrink your neck as much as possible. After stopping for one minute, the shoulders slowly relax, the head and neck naturally stretch and return to nature. Then, the shoulders sink hard and the head and neck are pulled up. After stopping for one minute, relax your shoulders and exhale naturally. Pay attention to inhale slowly when stretching your neck, hold your breath when staying, and relax your shoulders and neck as much as possible when relaxing your shoulders. After returning to the natural style, do it again four times.

In fact, there are many ways to relax your neck, so you don't need to be impatient. We need more exercise to relax our neck, which can also strengthen the bones and muscles near our neck.

Method of neck exercise for computer family 2 We can protect the cervical spine according to the schedule, which is basically divided into five time periods, as follows:

1, do cervical spine exercise for 5 minutes at 10:00 in the morning.

When computer families go to work, study or play, they almost keep the same sitting position, which will overload their necks and easily lead to cervical spondylosis. 10 has been sitting in front of the computer for about 2 hours in the morning, but there are many people in the office and the space is limited. Even if I want to do some activities, I can't make good use of them. In fact, even if you just sit in your seat, you can maintain your cervical spine well. For example, you can practice this simple cervical movement in your spare time: the operator sits in a chair, making his head bow, raise his head, turn left, turn right, stretch forward and then retract, making his head and neck move clockwise and counterclockwise, while keeping the body parts below the neck still. Keep practicing for 5 minutes with gentle movements.

2. Simply massage the neck at noon 14:00.

After working all morning, by two o'clock in the afternoon, you may feel sore neck and fatigue. The following is the simplest first aid method to help you relieve neck fatigue. Choose a massage cream for external use, the one with its own massage head, and the main ingredients should be various herbal essences such as wormwood and motherwort. Massage around the shoulder and neck with massage cream for 50 times continuously. At this time, the neck will be hot, and there is a very comfortable feeling, which can not only relieve fatigue, but also relieve shoulder and neck pain, making people look energetic.

3. Do outdoor sports at 0/9: 00 in the evening.

The nutrition of cartilage tissue is not supplied by blood, but exchanged by the change of pressure. If there is no activity, cartilage will be malnourished and degenerate. Therefore, increasing outdoor activities is also one of the ways to maintain cervical spine. Proper exercise after work can not only help you get rid of mental fatigue, but also keep healthy. Running, swimming, playing ball and practicing yoga are all very suitable for computer users. Remember to take at least half an hour to exercise every day.

4.2 1:00 Learn to fly high before going to bed.

Watching TV at night can learn the action of Dapeng spreading his wings to maintain cervical vertebra: the operator stands, bends over 90 degrees gently, spreads his arms to both sides, imitates Dapeng spreading his wings and flying, and does not look up for 5 minutes. This action can help you increase the toughness of your neck muscles.

5. Choose a healthy pillow and bed at 22:00 when sleeping.

Pillows and beds are also important factors in maintaining cervical vertebrae. The pillow is too high or too low and the mattress is too soft. Spindle-shaped health pillow with low, medium and high can support the cervical vertebra well and make the cervical vertebra have a better rest. At the same time, the width of the pillow should reach the shoulder. For people with poor cervical spine, wooden beds are the first choice, and too soft beds are not conducive to cervical health.

Always sitting in front of the computer, you still need to properly maintain the cervical spine, and you must adhere to the above methods! This is a really useful computer family plan to relieve shoulder and neck pain. What other methods can be discussed together!