At a time of expansion and development of technology, more and more jobs are being done in a sitting position. Sitting in the same position for a long time additionally burdens the cervical region, and then pain in the shoulders and neck occurs. That is why proper posture is very important in order to eliminate pain in the neck and shoulder girdle.
The neck and shoulders suffer especially in situations when stress is intensified, when emotional and muscular tension has accumulated. Women are more susceptible to these ailments than men.
With the help of exercises that can help you relieve the muscles of the neck, arms and shoulders, you will alleviate these unpleasant ailments. Here are 5 simple and easy exercises that you can do in your office in a sitting position.
First exercise:
Sit down and think of the position that suits you best. The spine should be straight, and the chest and torso should not move. Inhale, and then exhale, lower your chin slightly towards your chest, until they touch.
Inhale and slowly raise your head to the starting position, then gently push it back.
Hold each position for 15 seconds, then repeat the exercise several times.
With this exercise, the muscles of the neck and upper back are stretched. Relax during stretching.
Second exercise:
Sit up straight. Lower your head to the right towards the shoulder. Hold this position for a few seconds without turning your shoulders or chest. Return your head to the middle, then repeat the exercise on the left side.
With the help of this exercise, the contracted musculature is stretched on both sides of the neck, which is also transferred to the shoulders. This exercise also helps to eliminate headaches, because it relaxes the cervical part of the spine and improves the circulation of the entire neck.
Third exercise:
Raise both arms level with your shoulders. Lift your thumbs up, then push them back.
Hold this position for a few seconds, then rotate your fists so that your thumb is facing down. Keep your head straight, as well as your spine.
This is a stretching exercise to strengthen and relax the shoulder girdle, as well as the upper part of the spine and arms.
Exercise 4:
Sit up straight and let your whole body rest. From the starting position, turn your head slightly to the right, so that you do not feel any slight pain. Stay in that position for a while, and then repeat the exercise on the left side.
This is the simplest exercise for quickly relieving tension in the neck.
Fifth exercise:
Place both hands behind the nape of the neck, then bend your head forward and push it down with your hands (chin to chest). Return the head to the starting position and repeat the exercise several times.
This exercise stretches the neck and shoulder muscles at the same time.
Do all the exercises in an interval of at least 15 seconds, because otherwise, the exercise will not be effective.
Bonus exercise: Whenever you have the opportunity, go up the stairs instead of using the elevator. Walking along the steps strengthens the lower part of the spine, and thus the muscles of the muscles are strengthened, which is very important for proper posture.
With proper posture during so-called "sitting" jobs, neck and shoulder pain will be alleviated, and you will be able to fully dedicate yourself to work and other activities.
Although these are very simple exercises, I always ask you to consult your doctor first or even better in this case with your orthopedist. I hope you will be better after these exercises and of course tell me if you do similar exercises, thanks in advance for the answer.
Great ine