What to do if you have shoulder and neck pain? Five actions to effectively relieve

Shoulder and neck pain is a common phenomenon in life, and it is more common among office workers. This phenomenon causes a lot of discomfort to the human body. So how can shoulder and neck pain be relieved?

1. Sitting Mountain Pose

Mountain pose (stick pose) is the basis for practicing all seated asanas. Danda means stick in Sanskrit. Any seated asana can start with mountain pose.

Practice method: Interlock your fingers, raise your hands above your head with your palms facing up, slowly bend your head forward and let your chin rest on your sternum. Hold this pose for 30 seconds to a minute, taking deep, long breaths and keeping your back straight.

Function: Mountain pose allows us to learn to sit with the spine completely vertical. This pose is very important for office workers who sit for a long time.

2. Camel pose

Exercise method: Kneel down, keep your upper body upright, thighs and calves vertical, make sure your knees and shoulders are in the same line, the insteps of your feet touching the ground, and the soles of your feet facing up.

While inhaling, slowly bend your waist backward, let your right hand touch your right heel, then your left hand slowly touch your left heel, slowly tilt your head back, place the center of gravity between your legs, lift your hips up, and support your upper body with your arms straight, hold for 30 to 60 seconds, then relax.

Function: It can not only stretch and strengthen the spine, promote blood circulation in the spine, thereby improving spinal function, but also nourish the pelvic area, regulate menstruation, and relieve physical discomfort during menstruation.

3. Bridge pose

Exercise method: Lie on your back, bend your legs and bring your heels back to where your middle fingers can touch them, and place your hands on both sides of your hips with your palms facing down.

As you inhale, push down through your hands and feet simultaneously, sending your hips and thighs up, pulling your shoulder blades in, and lifting your hips.

Cross your fingers, pull your shoulder blades inward, and keep pushing your feet against the ground. Hold this pose for half a minute to a minute, breathing normally.

Function: The bridge yoga movement can help us beautify our back and relieve back pain.

4. Fish pose

Exercise method: Lie on your back, stretch your legs naturally, place your hands on both sides of your hips, then slowly bend your elbows, place your body flat on the ground for support, slowly lie back, arch your spine, so that your head hits the ground and your body forms an arch.

Function: The traditional classic fish pose in yoga stretches the deep psoas and muscles between the ribs, stretches and stimulates the muscles of the abdomen and front of the neck, abdominal organs and throat, and strengthens the muscles of the upper back and the back of the neck.

In this pose, the back area is fully stretched, the chest is well expanded, and the breathing is more complete. Since the neck is stretched, it is also beneficial for the thyroid gland.

5. Double angle

Practice method: Spread your feet twice the width of your shoulders, cross your fingers and make fists or turn your palms up.

Fold your body forward with your hips as the center, keep your spine extended and completely relaxed, your head touching the ground, and your arms extended forward. Beginners should stop at the right time and avoid arching your back. Hold for 5 breaths, then slowly stand up and relax.

Function:

A large amount of blood rushes to the head, nourishing the brain and facial nervous systems and providing the pituitary gland and pineal gland with adequate blood supply.

Increase facial skin elasticity and prevent facial sagging.

Strengthen and improve the function of the digestive system and prevent visceral prolapse.

Stretch the posterior hamstring ligaments and muscles to lengthen your legs.