The head accounts for about 8 ~ 13% of the body weight, and the average adult's head weighs about 6 kg. The neck is responsible for supporting the head, and the shoulders are the foundation of the head and neck. When the neck is upright without any angle inclination, the weight will reach 5~6 kg. When you slide the phone 15 degrees with your head down, your neck must bear12.2kg, and when you bend your head 30 degrees, it will bear 18. 1 kg. When you lean down to 45 degrees, your neck must bear 22.2 kilograms of pressure. Bowing your head 60 degrees is the most terrible thing. It is conceivable that the posture of the bow will cause a great burden on the shoulders and neck. When the neck leans forward from the normal position, it will continue to tighten the posterior cervical muscles, which will easily lead to the imbalance of the neck muscles, increase the burden on the cervical joints, lead to degeneration, and even cervical radiculopathy.
If we ignore the stiffness and pain of shoulder and neck muscles, it will have unimaginable serious consequences. In order to prevent chronic shoulder and neck pain, in addition to improving living habits, the most important thing is not to bow your head for a long time, and you must stretch your muscles after bowing your head. Here are some simple shoulder and neck stretching exercises. When you bow your head for too long, stretch your head from time to time!
Step 1 of neck stretching exercise for low-headed people: Keep your back straight, with your right hand behind your back and your left hand in the right waist position. Step 2: Slowly tilt your head to the right and keep it for 30 seconds. Step 3: Slowly tilt your head obliquely and keep it for 30 seconds. Step 4: Adjust the head direction or chin position according to your personal feelings, and repeat the same action with the other side after completion.
Please don't stop breathing when stretching!
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