The most common discomfort of sitting in an office now is the shoulder and neck problem. You want to relieve yourself through exercise, but you should also pay attention to the method. If you use improper exercise methods, you will not only be unable to relieve discomfort, but also aggravate symptoms. How should shoulder and neck discomfort be simply relieved? As long as you practice these four movements more, your shoulders will become more and more comfortable.

1 L word extension

The problem of shoulder and neck discomfort and periarthritis of shoulder is largely due to your bad posture. L-stretch is the outward rotation of the arm. In principle, it is the reverse process of the round shoulder, which can effectively correct the round shoulder. Stand up straight, hold your chest out, blow your head, and close your chin slightly. Hang your arms, bend your elbows 90 degrees, and keep your posture. Keep your big arm still, open your wrists to both sides and hold your chest out. Go as far as you can and hold it for a second.

1 L word extension

Two lucky cats waved.

How to relieve shoulder and neck discomfort? The second situation is that insufficient exercise leads to a certain degree of muscle adhesion of rotator cuff, which further affects the range of motion and comfort. At this time, the lucky cat needs to wave to exercise the rotator cuff muscles, stand up straight, blow his head and hold out his chest, and keep his neck neutral. Open your hands outside your body, perpendicular to the ground, and bend your elbows 90 degrees. Lift your wrist upward until your forearm is perpendicular to the ground and hold it for one second. The wrist sinks until the forearm is perpendicular to the ground, and the whole movement slows down.

Two lucky cats waved.

3 elastic bands for noodles.

What should I do if my shoulder and neck are not good? If shoulder and neck discomfort or scapulohumeral periarthritis has caused you great trouble, then in this case, it is necessary for you to buy a elastic belt with the lightest weight. In fact, elastic belt has the strongest comprehensive ability when doing face pulling. It can not only solve the problem of muscle adhesion, but also solve bad postures such as hunchback and neck probing, and at the same time strengthen the coordination of the upper back. Tie elastic belt to the doorframe or horizontal bar in front of him. Hold your chest and blow your head, keep your body upright and close your chin. Hold elastic belt with both hands and raise your arms parallel to the ground. Pull down elastic belt until the fist is flush with the ear, and stay for one second.

3 elastic bands for noodles.

4 suspension

The last pause is really useful, but it is not suitable for everyone, especially players with muscle injuries. You can't use suspension to solve shoulder and neck discomfort. Before practicing suspension, it is best to check whether there is any muscle injury, otherwise the suspension will become more and more serious after practicing suspension. Try not to completely relax by hanging your body, otherwise the discomfort on your shoulders will be very strong. Hold the horizontal bar with both hands and look at the horizontal bar with your eyes. Tighten your arms, shoulders, waist and abdomen and feel the core strength of your shoulders. Don't pause with a wide shot, let alone a backhand wide shot. I feel tired in my shoulders, not as long as possible.

4 suspension