Shoulder and neck exercises can keep you away from occupational diseases, a must-learn for office workers!

Today's office workers sit almost all day long and have very little time for activities. When they get home from get off work, they just want to have a good rest and have long forgotten about exercise. In fact, moderate exercise is very necessary for sedentary office workers. It can relieve a day's fatigue and is beneficial to physical and mental health.

1. Neck Exercise

1. Head flexion: Stretch your head forward and bend it forward, with your eyes looking at the ground. Close your mouth and keep your chin as close to your chest as possible. Restore, repeatedly

Several times. Move slowly and don't lower your head too suddenly.

2. Tilt your head back: Tilt your head back and look up at the sky, keeping your forehead as high as possible, pause for a while and then return to the original position. Repeat.

Several times. When leaning back, return to the original position when you feel a slight soreness in your neck.

3. Head forward to the left: Stretch your head and neck forward to the left, with your eyes looking 2-3 meters below and to the left, and stretch your neck as far as possible.

Stretch your posture, feel the stretch in your neck, and return to the original position.

4. Extend the head forward to the right: Same as above, but extend it to the right.

5. Rotate the neck to the upper right rear: Rotate the head and neck to the upper right rear as much as possible, look at the sky above the upper right rear, and slightly to the upper right.

Stretch your neck and return to the starting position. Slow rotation

6. Rotation of the neck to the upper left posterior area: Same as above, but in the opposite direction.

7. Draw a circle under the chin: extend the head and neck forward, then draw an arc downward and retract it. This movement is to move the head and neck with the forehead.

Circular neck movements. Draw upwards, then in the opposite direction, do it several times, and then you can move your head and neck forward to the left or right, using your chin to drive your head and neck to make circular movements.

8. Right forward head flexion: flex and extend the head to the left and right, and stretch the neck as fully as possible.

2. Shoulder Exercise

1. Shrug: Relax your shoulders, then shrug them up and down.

2. Shoulder shrug and circle: Relax your head and neck, and use the shoulder joint as the axis to make shoulder circles, that is, stretch your shoulders forward, upward, and backward in a circle.

3. Self-massage and neck massage

1. Squeeze the neck with both palms: Cross your hands and hold them behind your head and neck, stretch your arm joints as far as possible, and squeeze the back of your neck with both palms.

Several times. Then bring your elbows in as far as possible and use your palms to squeeze the left and right sides of your neck.

2. Neck stretching: Cross your fingers and hold your neck behind your neck. Pull your neck upward several times. Then support your forehead with your palms and gently

Lift your neck upward several times.

3. Grab the shoulder muscles: Tilt your head to the left, pinch the right shoulder muscles with your left hand, then tilt your head to the right, and pinch the left shoulder muscles with your right hand.

4. Hold the back of the neck: Place one hand behind the neck, use the thumb and four fingers to pinch the back of the neck muscles, hold and rub the back of the neck muscles, and move upwards.

Down, and then rub from bottom to top.

5. Rub the neck: Use your palms to massage the left and right sides of the posterior neck muscles.

6. Relaxing dry facial: Place both palms on your face and massage upward from the lower jaw, through the head to the neck, and do this several times.