Hello, everyone. Today, I call it shoulder and neck relaxation and stretching exercise, which can be used by ordinary working people and white-collar workers. When we are very tired in front of the computer for a long time, we can sit down and stretch our heads, shoulders and necks.

The first action is to touch our right hand to our left ear, pull it down through our head to the opposite side of you, and don't idle the other hand after pulling it down. Stretch your body down to your ankles. I feel like you touched your ankle. There's a fight. At this time, you breathe at a constant speed and keep our left shoulder stretching 15 to 30 seconds at a time. Then lower, and the opposite direction is the same.

The second action is to stretch the back of our head and touch the back of our head with both hands. Remember to keep your body upright. You can sit or you can sit. Then, don't bend over or bend your back after standing head down, then stretch the back of our neck upright and press it down for fifteen to thirty seconds as much as possible before recovering.

The third action is to stretch the front of our neck, put my two thumbs up against my chin, remember not to tilt your head, keep your body upright and then go up. Keep it for fifteen to thirty seconds at a time.

The fourth action is to stretch the diagonal muscles and the joints between the shoulders and neck of our throat. It is also possible to hit it with your hands often, which is very sore.

We are stretching now, that is, point your head to the right, aim your chin at your shoulder, then pick up your right hand and report it to the back of your head, and then stretch it down so that your chin sticks to your collarbone. Don't idle your other hand, reach down,

And then keep it in a reduced state. And then the opposite direction is the same. After doing these stretching exercises, we make a semicircle rotation. First, put our chin close to our chest and push it down hard. Then close to our body to the left of your shoulder, stretch back and stretch. Then slowly restore, and then in the opposite direction to you, form a semicircle from left to right, and then make three or five. After this action is completed, the next action is that our back, shoulders and pectoralis major muscles are very nervous. This action can not only strengthen the strength behind us, but also oppress the muscle groups in front of us.

Form our arms into a downward posture, that is, the posture of clamping our backs. Then extend diagonally to the back of the back, and then clamp the back down. The initial action is to put the back down first, and then extend obliquely to the back. Some people have limited ligaments in the shoulder joint and cannot move backward. He may move forward a little, but it doesn't matter. You can stretch against the wall,

Then the display of the back is: first, pinch the elbow down, pinch the back, then stick to the upper hand and merge together, stretch up, try to sink your shoulders while stretching, and then pinch the back down.

Then this set of movements made our muscle chain stretch for a long time.