Neck bending or rotating movements will help stretch the muscles in your back and neck, reducing tension when you sit in one position for too long.
Sitting in one place for long periods of time looking at your phone or sitting in front of a computer screen can cause your back and neck to become tired and sore. Here are some simple, easy-to-do stretching exercises to help reduce these symptoms.
Neck Slide
Start the exercise by keeping your neck straight and slowly sliding your chin forward. Hold your neck in that position for 5 seconds and return to the starting position. You should do this 10 times.
Neck extension
With this move, you need to keep your back straight, slowly move your head back, eyes looking up, stretching your neck as far back as possible. You hold this position for five seconds and then return to the starting position. Then, continue to bend your neck so that your chin is close to your neck to stretch the back of your neck. This is a good exercise to do while working to prevent neck strain.
Tilting your neck back helps stretch your neck muscles. Photo: Freepik
Neck rotation
Start the exercise by looking straight ahead, slowly turn your head to the left, stretch your neck, hold for 10 seconds, then return to the starting position. Then slowly turn your head to the other side, hold for 10 seconds and return to the starting position.
You should do this exercise 10 times, every half hour to avoid neck strain.
Neck tilt
Look straight ahead, slowly tilt your head to the left, using your left hand to press on your head and neck muscles. Continue to stretch your neck muscles with your hand, hold this position for 5 seconds, then return to the starting position. Then, slowly tilt your head to the right, hold for 5 seconds, return to the starting position. Do 10 repetitions. Do this exercise every half hour.
Using your hands to create more force to stretch your neck is also a great way to stretch your neck muscles. Photo: Freepik
Shrug
Look straight ahead, slowly raise your shoulders, hold for 5 seconds, then return to the starting position. You should repeat this movement 10 times and do it every 30 minutes to relieve tension in the neck, shoulders and nape of the neck.
Deep stretch
With this move, you can sit or stand up straight, head tilted towards the shoulder or bent forward, create more traction with your hands to stretch the muscles in the neck, hold this position for 30 seconds and repeat 3 times per exercise session.
Bend neck, lean forward
Start the exercise by looking straight ahead, slowly lower your chin to your chest, hold for 5 seconds, then return to the starting position. Do 10 repetitions. Do this exercise every half hour to avoid neck strain while working.
Hai My ( According to Bone & Joint Clinic)
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