How to stretch your neck, shoulders, back at the end of the day?
The feeling of stiffness in the back and shoulders is familiar to all those who lead a sedentary lifestyle due to work.
If you experience tension and stiffness in your neck, back, or shoulders after sitting for a long time, you should understand that the discomfort does not always result in physical injury, and the feelings do not always reflect the true state. . Affairs. The sluggishness of the movement does not necessarily have to have mechanical causes. We also have a nervous system. Pain or numbness is an alarm that can be caused by a variety of causes. And that is sometimes completely wrong. Feelings of tightness can be stress-related (the body feels threatened and behaves defensively). According to several studies, anyone over the age of 20 can suffer significant damage, even in places where it doesn’t hurt.
However, cervical spine (neck) pain is the fourth leading cause of disability – around 70% of people will experience neck pain in their lifetime.
Research shows that neck pain is caused by deep muscle atrophy, not “poor” posture or sedentary work. Sitting is less associated with back pain. However, the relationship between sitting, neck flexion and neck pain is significant. Biomechanically, prolonged or repeated flexing of the neck can result in back dislocation and pain.
Unless there’s a good reason for it, don’t rush into diagnosis or over-exercise the neck area. You should first consult a professional to find out the true cause of the pain or discomfort. However, preventive exercises for the mobility of the cervical spine are still not required.
The movements of the cervical spine are usually considered in three planes, in six directions of movement. A healthy person can perform these movements safely in a comfortable range. Hernias or other sprains of the spine require a specially selected set of exercises (for example, some should avoid movements that require excessive flexion of the neck).
These basic movements can absolutely be considered an effective complex:
- Bending (moving the chin to the chest)
- Extension (search up)
- Rotate (turn your head from side to side)
- Lateral bending (movement from ear to shoulder)
I recommend these exercises to those who work in the office two or three times a day, one minute on the move. But if you remember the resort at least at the end of the day, it will be a big step towards improvement.
More complex exercises can be added to this complex. They play a major role in the treatment and prevention of pain and are also used in pain management.
- So the pain is caused by weakness in the deep curves of the neck. To strengthen them, it is worth taking a supine position and touching the chest with the chin (the head rises 5-7.5 cm, not above). Hold the position for at least 10 seconds. Perform 12 reps. You can gradually increase the charging time and reduce the rest time
- It is important to include exercises that involve deep neck tightening devices to provide stability to the cervical spine. This part is well strengthened when the neck is retracted. To do this, the lower jaw should be moved back to the spine without bending the neck. Then move your jaw forward
There are many movements in the cervical region, the most important of which is to combine the principles of moderation, comfort and diversity. In addition to these exercises, it is important to pay attention to exercises to mobilize, strengthen and relax the back muscles, especially those around the scapula.
It is also necessary to warm up the cervix before exercise. More specifically, relaxation and mobilization work is performed in special training sessions (“Total Stretching”, “Mobility”, “Myofascial Release” etc.). All of these techniques are most effectively combined in individual employment.
What is the best way to warm up after a working day: a walk or exercise?
Well, that’s another one. Both the movement itself and the exercises have a therapeutic effect. Movement causes more fluid in the joint (the ointment helps to improve the slip inside the joint, increasing mobility and reducing wear). Therefore, low-intensity cardio exercise in the form of walking is ideal for maintaining joint function.
Exercise, on the other hand, will help you learn to move properly in the joints, increase body control and a sense of space, reduce pain, and improve cerebral circulation.
How to sit to avoid tension, clamps?
The most correct and anatomically correct posture can be called a natural lumbar The most correct and anatomically correct position can be called the natural position of the waist, bending and lowering the shoulder blade (leaf). Also, for those who find it difficult to maintain a regular face, I recommend keeping your head up (not looking down). It is important to choose the height of the chair, the table, the distance to the screen, the position of the phone, keyboard and mouse in which to hold the pose. The goal is to find the position that will put the least strain on the body.