Learn these few movements and you don't have to worry about neck pain

For urban white-collar workers who face computers all day, neck pain has become a common thing. Many people think that a little pain is nothing and don't care about it, but it is very likely to cause diseases such as cervical spondylosis and frozen shoulder. Below I will introduce a few simple neck exercises, come and have a look!

【Stretch your muscles and waist】

Whether you are sitting or standing, you can do this exercise. Clench your fists and raise them above your head. At the same time, straighten your chest and take a deep breath. After your hands are stretched above your head, pause for 3-5 seconds, then slowly lower them from both sides of your body, vertically on both sides of your thighs, while slowly exhaling. This action can be done 1-2 times, and it only takes 3-4 minutes.

Note: Pay attention to regulating your breathing, put aside distracting thoughts, and remember to relax your body.

【Shaking your head】

Stand with your hands on your hips, turn your head 80-85 degrees to the left with your neck as the axis, return to the middle position, then continue to turn your head to the right, return to the middle position. Then tilt your head forward 45 degrees, return to the original position, and continue to tilt your head backward 45 degrees, return to the original position.

Note: The key to this neck protection exercise is to do it slowly and with deep breathing. Do not shake your head blindly and without direction, otherwise it will cause damage to the soft tissue of the neck and make you feel dizzy. The strength and angle of the movement should be based on your personal feeling, and do not force it too much.

【Rubbing the waist】

You can do this standing or sitting. Place your palms on both sides of your waist. While your left hand moves clockwise, rotate your right hand counterclockwise around your waist for 12 circles, then pause for 5 seconds. Rotate your hands 12 circles in the opposite direction. Repeat this action 2-4 times. After rubbing your waist, you will clearly feel the waist symptoms warming up and the muscles are relaxed.

【Waist twisting exercise】

Half-clench your fists and tighten them in front of your chest, stretch your arms out from both sides of your body, then twist your waist to the left, then to the right. Repeat 8-16 times. Doing this consistently can exercise your lumbar spine, increase flexibility, and relieve pain in your waist, shoulders, and neck. It can also make your upper body slimmer.

【Hand swing exercise】

Let your hands hang naturally, relax your shoulders, and swing them like you are walking, swinging your left and right hands back and forth alternately for 8-10 beats. Then swing your left and right hands back and forth at the same time, also for 8-10 beats. Then let your hands hang naturally, raise your right palm and tap your left shoulder, and return to the original position.