How to deal with cervical pain in office workers
4hw.org: working patriarch has been sitting in front of the computer for many years, or buttoning his cell phone with his head bowed, which will lead to cervical pain and even cervical spondylosis. What about neck pain? Here's how to relieve cervical pain. Let's learn together
1. Draft of pectoralis major
Use the wall as one side draft, relax as much as possible, and lean forward with body weight:
You can also draw both sides and neck, back against the wall, both upper limbs and head against the wall:
It can also be carried out in the supine position (this article is compiled by sihai.com, reprinted and noted with the source, original link: http://www.4hw.com.cn/life/):
2. Stretch back and neck muscles
Pull the hand from the head through the opposite side of the pulling head, slightly draw in the opposite direction, keep the opposite shoulder relaxed and sink:
3. Stretch latissimus dorsi
Bend one hand over your head and back, and hold the other hand from behind, leaning sideways and slightly forward:
4. Neck back muscle closed chain training
Lean your head back, cross your hands behind your head to resist your head, and keep your head in neutral position (this article is edited by sihai.com, and reprinted to indicate the source, original link: http://www.4hw.com.cn/life/):
If possible, you can also use the elastic band to practice this movement:
Or you can do it in bed:
Lying on the bed with a suitable pillow under the back can also practice neck and back strength
Keep the static contraction for 6-8 seconds each time, rest for 2-3 seconds, then do the next time, 10 times for each group, 10 groups every day.
All strength training does not emphasize excessive load, but emphasizes the feeling of slow and continuous strength and maintenance.
Finally, it should be noted that even the correct posture can not last for more than 30 to 40 minutes. So, it's best to get up every 30 to 40 minutes and do some drafting or exercise.