Neck pain, shoulder pain, just do a few simple exercises

Many people have had this experience: after sitting in front of the computer for a long time, they will feel pain in the neck and shoulders. This problem is not a big problem, but it is not a small problem either. It has brought trouble to many people. But now you don’t have to worry about it. You only need to do the following small actions to help you relieve it.

The first method is to "clamp the neck", the specific operation is as follows:

The first step is to sit up straight with your neck in the middle, then slowly bend your neck toward your shoulder on the right side until your ear is close to your shoulder, then contract your neck and shoulder muscles to squeeze the sides of your neck and shoulder as tight as possible, hold for a few seconds, relax your muscles, and squeeze again. Repeat this 5 times.

Step 2: Return the neck to the center position, and slowly bend the neck toward the right shoulder until the muscles at the back of the neck are close to the shoulder. Then, forcefully contract the muscles of the neck and shoulder to squeeze the back of the neck and the shoulder as tightly as possible. Hold for a few seconds, relax the muscles, and squeeze again. Repeat this 5 times.

The third step is to restore the neck to the center position and slowly bend the neck backwards until the back of the head is close to the spine. Then contract the muscles in the neck, shoulders, and spine to squeeze the back of the head and spine as close as possible. Hold for a few seconds, relax the muscles, and tighten again. Repeat this 5 times.

Step 4: Follow the above steps and squeeze your neck to the left and back, and to the shoulder on the left side. After completing the above four steps, it is like your neck has drawn a semicircle from right to left. The discomfort in your neck will be significantly relieved immediately.

The second method is to push the door frame.

It is simpler to do than pinching the neck. The specific operation method is: stand at the door, spread your arms, hold the two sides of the door frame with your hands, bend your right leg forward, stretch your left leg backward, form a lunge, lean your center of gravity forward, and with the help of your body weight, push the door frame forward with your hands. You can feel the muscles in your shoulders being stretched. Keep this position for more than 1 minute, then rest for a while, change to a lunge with your left leg bent forward and your right leg stretched backward, and push the door frame for another minute. After finishing, you can feel that your sore shoulders are much more comfortable. If you still feel uncomfortable, you can repeat the action of pushing the door frame several times.