How to deal with neck pain caused by sitting for a long time? Sitting for a long time is very harmful to human body, but for office workers, it is inevitable that sitting for several hours at work is inevitable. What should I do for neck pain caused by sitting for a long time?
How to deal with neck pain caused by sitting for a long time: a maximum of several hours a day
Although health workers have issued guidelines suggesting a minimum amount of physical activity, there is still a gap in the question of sitting for up to a few hours a day.
After sitting for four hours, the body starts to send out harmful signals. --At this point, the genes that regulate the amount of glucose and fat in the body will start to strike.
How to deal with neck pain after sitting for a long time: regular exercise and sitting for a long time are also harmful
Even for those who exercise regularly, sitting for a long time is harmful. Tim Armstrong, a physical exercise expert at the World Health Organization, said that for those who exercise every day but still have a lot of time to sit still, the effect will be better if the daily exercise can be carried out in a decentralized way rather than in a centralized way.
How to deal with neck pain after sitting for a long time: self-regulation method
1. Take a slow deep breath, turn your head to the left to look at your left shoulder, and then turn your head to the right to look at your right shoulder. Then flex the chin back and forth to relax the neck muscles.
2. Raise your shoulders to your ears, straighten your back, and then let your shoulders hang down as much as possible.
3. The two shoulders move in circles respectively. First, lift the shoulders and turn forward, then turn back.
4. Sit with your hands flat on your thighs, chin slowly down to your chest, and then turn your head from left to right and right to left. Breathe deeply and exhale loudly to make your head and neck comfortable in the slow rotation. If there is a crack, don't worry, it's just the sound of tendon or ligament rubbing the bone head when stretching.
5. Turn your head to the left shoulder, put your left hand over your head on the right side of your head, put your other hand on your right shoulder, and then gently try to pull your head to the left, then turn your head to the right shoulder, and do the same action. If you feel the pressure of your hand is too high, you can simply turn the head wheel to the left and right.
6. Put your head down, cross your hands and fingers on your head, make your chin move back and forth to your shoulders, but don't really press your head down.
7. At this point, you can do some standing exercises step by step, standing and contracting your abdomen, raising your arms for imaginary rope climbing, and taking turns doing upward rope grabbing like the real thing.
8. Swing your arms around in turn. Imagine a baseball player's pitching. First swing in the right-hand direction, then reverse.
9. Return to the sitting position, put your right hand on your right face. When you turn your head to the left, add some resistance to your face with your hand, count twice, and then repeat to the left. When the head is deflected to each side, the range should be as large as possible.
10. The end action is to press the hand on the back of the neck, on the top of the hair scalp combination line, and then massage from top to bottom, or press the forefinger and middle finger of both hands on both sides of the back of the neck, and massage from top to bottom to the shoulder.
Nowadays, many office workers need to keep sitting posture, sometimes just for a few hours. In order to protect their health, do you want to exclude the sedentary positions when looking for a job? I'm afraid that you can only go home and plant land.