"After sitting for a day, I feel stiff and stiff from my neck, shoulders to my back, and sometimes I feel sore ..." Presumably this is the normal state of many people. It is said that neck and shoulder back pain is not a disease, but it is "fatal" to feel uncomfortable. Long-term neglect may further lead to periarthritis of shoulder and cervical spondylosis.

To this end, Wei invited Professor Wang, an orthopedic surgeon, to give you a set of "shoulder, neck and back relaxation exercises". Friends who often feel sore neck, stiff shoulders and backache can take time to practice!

Function: prevent shoulder and neck stiffness and improve shoulder and neck pain.

Action essentials:

Function: improve shoulder flexibility and relax shoulder and neck.

Action essentials:

Function: improve hunchback with chest and relax shoulder and neck.

Action essentials:

However, no matter what kind of massage exercises and relaxation exercises, they are just one of the ways to help relieve pain. It is said that the temporary solution must be cured first, so how to treat it?

What the hell should I do? To sum up, there are four points:

1, straighten up.

Seemingly simple, it actually includes

(Click here to see the choice of pillows in different sleeping positions)

Step 2 combine work and rest

Sedentary people suggest getting up every 1~2 hours and resting for 5~ 10 minutes. You can do some relaxation actions such as raising your head, shrugging your shoulders and expanding your chest.

3. Always "moving"

You can do some targeted anaerobic exercise, exercise the muscles of the shoulder, neck and back, and enhance muscle strength.

You can also do aerobic exercise (such as jogging and swimming for at least 10 minutes each time) to accelerate blood circulation, promote local metabolism and take away inflammatory substances that cause pain.

4, symptomatic treatment of diseases

If shoulder, neck and back discomfort and obvious pain appear for a long time, it may be caused by diseases such as scapulohumeral periarthritis, cervical spondylosis and lumbar disc herniation, and it is not suitable for unauthorized massage.

You need to go to a hospital or a formal rehabilitation institution first, and then deal with it under the guidance of a doctor.

Let's stop here today about the method of relaxing the shoulder and neck ~ remember to treat both the symptoms and the root causes. You can relax your shoulders and nape through exercise, but you should develop good living habits.

What kind of aerobics do you want to see? You can leave a message and tell Wei ~

Finally, as usual,

Don't forget to give Wei a "praise" at the end of the article.

Remember to pay attention to forwarding it to more people ~

★ This article was reviewed by Dr. Wang from the Department of Orthopaedics, the Second Affiliated Hospital of Nanjing Medical University.