Practice the swan neck with a few movements, and eradicate the uncomfortable shoulders and necks in the office
Modern people need to spend more and more time working with computers, and the number of people with shoulder and neck pain is also increasing. Some people often complain that the cervical spine, shoulders and neck are uncomfortable after working for a long time. They often go for massage, but it can’t be cured. It's not like it will always be like this.
At the same time, there are also many women who wish to have a beautiful and slender swan neck. A healthy neck and a beautiful swan neck actually go hand in hand. Swan neck refers to having a slender and slender neck like a swan. The swan neck has three indicators: thin, long, and firm skin. Usually the distance from the jaw to the collarbone is regarded as the neck length, and the standard length should be half the length of the head itself, that is, 0.5 head length. Some people are born with swan necks, but people without swan necks can also become swan necks through acquired methods.
So how to have a good-looking and healthy shoulder and neck? Let's first look at the characteristics of friends who complain about shoulder and neck pain?
1. Probing the neck: refers to stretching the neck forward.
2. Strong shoulders and high and low shoulders. The so-called strong shoulders refer to abnormally bloated muscles at the shoulder and neck. High-low shoulders refer to unilateral shoulder height, usually right shoulder height.
3. Shrugging: Shrugging the shoulders makes the neck look shorter.
4. Rounded shoulders: The shoulders are forward and inward.
The main reason for the formation of these kinds of wrong postures is the usual posture habits and movement patterns, which lead to overactivation and overuse of the upper trapezius muscles and inactivation of the deep neck muscles.
So how to correct these problems, make our appearance more beautiful, and make our health safe? Here are four recommended exercise methods and two points that need attention in daily work and life.
Exercise 1: Stretching the Neck Muscles
Sitting on an office chair, hold the chair with one hand to fix the shoulders, pull the head obliquely at 45 degrees with the other hand, hold it for 30 seconds after feeling the stretch on the shoulder and neck, alternate left and right, and do one to three groups. Shoulders, relieves pain and discomfort in the shoulders and head. But practice every day.
Workout 2: Wall Angels
This exercise works the middle and lower trapezius muscles, which help lower the shoulders and create a straighter posture.
1. Stand against a wall with your arms raised at 45 degrees. 2. Pull down your arms and shoulder blades. Repeat this 20 times.
Requirements: 1. Don't shrug your shoulders. 2. Keep your shoulders facing forward at all times. 3. You can practice every other day.
Workout 3: Pull-back Row
This exercise can enhance the extension strength of the upper limbs, exercise the middle and lower trapezius muscles, and change the rounded shoulders.
Raise your arms forward, palms up, and pull back to the maximum extent. A group of 15, practice three groups.
Requirements: sink your shoulders, and when you pull back, the two shoulder blades are pinched back and inward. It can be practiced every day.
Workout 4: Loaded Side Raise
Increase the strength of the upper arm, help to share the burden on the shoulder and neck, and reduce the swelling of the shoulder and neck.
Holding a weight of 0.5 to 1.5 kg, do lateral lifts 10 times, three sets.
Requirements: Sink your shoulders, avoid shrugging your shoulders, and practice every other day.
After we have the key strength, we also need to pay attention to the two usual postures, so that we can truly make us beautiful and better maintain our health.
Posture one:
Avoid raising one shoulder when working, and keep your shoulders flat, and lower your shoulders to reduce the tension and discomfort of your shoulders and neck.
Posture two:
Note the head-up, jaw-closed posture.
Paying attention to maintaining this posture for a long time will make the muscle control mode of the neck more perfect, which can not only reduce neck discomfort, but also make people have a better temperament.
Finally, once again, if you have the key strength to control body posture and movement, coupled with conscious attention to the usual posture, then a healthy swan neck will accompany you.
