6 exercises to relieve pain "Neck-shoulder-shoulder"
Most office workers Often behaves in front of a computer screen Sitting and working documents on the table Bow down all day It causes pain in the neck, shoulder and shoulder easily. These problems If symptoms begin And manage himself initially Will not escalate the problem Khun Penpitchakorn Saenkham, physical therapist from Ariya Physical Therapy Clinic, 1st Floor, Life Center (Q House Lumpini) provided information about neck, shoulder and shoulder pain that The above symptoms It is a result of an imbalance in the muscles of the front and back that malfunctions. Caused by the gestures that we are familiar with and affect the change in length And muscle strength (Muscle Imbalance) may come from these postures.
- Sit with arms folded
- Bend down playing on the phone
- Sitting humpback using a computer
- Lie on your side, bend like a shrimp.
- Like standing or sitting, bending over Put the chest on the belly
- Wrap shoulder
Or including various daily activities In life, we tend to bend forward normally, such as eating, brushing teeth, reading, writing, etc., and all of them are the cause of such a condition known as muscle imbalance or muscle imbalance. In shallow and deep pectoral muscles Or the clinging of the muscles between the front ribs Contractions are shorter than normal. The back muscles. During the entire flick lengthening, the muscle fibers are stretched. Like a rubber band that stretches for a long time Will be difficult to retract Weakens these muscles
These muscles function is to support the neck. And straighten your back Which, when the back is weak, hunches Shoulders are wrapped down, etc. These muscles, most people tend to stretch. The more stretching may be more painful, but the new stretch will feel comfortable. In the long run, it will have a negative effect on the body structure.
Position 1: Hands are joined together, extending the arms all the way above the head. Tilt the wrist, draw the arm straight back. While stretching his chest, glancing at his head, his stomach slowly drawing down
Position 2: The hand is upside down, holding the elastic enough taut. Stretch your arms on your head Pull the elastic band apart and elbows bent perpendicularly, pushing the shoulder arms back and then slowly pulling downward, pulling the shoulder blades together for 5 seconds.
Position 3, spread your arms and elbows bent 90 degrees, facing the opposite side. With a wide shoulder rotation Push back (Like using the elbow to draw a wide circle) in the same rhythm
Exercise number 4. Extend your arms and elbows bent 90 degrees, facing the opposite side. Ready to push the shoulder blades Arms to the back, pull the shoulder blades tightly and hold for 3 seconds and then relax back to the starting position.
Position 5, hands interlocking on the back Straighten elbows Pull the shoulder blades together Push your hands back, stretch your chest, look up, look up and hold for 3 seconds and relax back to the starting position.
Exercise 6: Hold the elastic, pull moderately, turn your hand up. Bend your elbow to the level of the navel. Pull the elastic band apart, pull the shoulder blade, push the shoulder back, then stretch and hold the stomach for 3 seconds and return to the starting position.
Do the pose about 5 times, 3 times a day, or do it often. Time of symptoms
