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

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.

<<:  A detailed explanation of the correct use of foundation, one powder can cover up all flaws!

>>:  The difference between primer and BB cream, a must-read for women who love beauty!

Recommend

Is it true that uterine fibroids fall off after taking Chinese medicine?

Uterine fibroids are a common clinical disease, w...

To correctly understand "fructose", you must know these six points!

Many people with weak gastrointestinal function h...

I can't see the gestational sac, what's going on?

When women receive the news that they are pregnan...

Do you have leucorrhea during menstruation?

Women's issues are actually problems that bot...

Pictures of wild vegetables that pregnant women cannot eat

Wild fruits are different from ordinary fruits an...

What causes sore feet during menstruation?

Back pain is a problem that women often face duri...

How to treat female sexual indifference

Sexual life is an important channel to maintain t...

What is the uterine curettage procedure like?

We all know that abortion surgery is extremely ha...

Why does vaginal pain occur after sex? See what the doctor says

Many women have been facing a problem for a long ...

How to have high-quality sleep? Do these things and you will have sweet dreams!

It is very important to form good sleeping habits...

Breast rash during lactation

The main reason why breast rashes appear during l...

Unexpected pregnancy during the 9-valent vaccine

As we all know, it would be a happy thing if we c...