tension type headache and & ldquo; Nodules Shoulder image & ldquo; Rock & rdquo; As hard, chest muscles feel sore, temporomandibular joint dysfunction, easy to get angry, lack of sleep, long-term general pain, numbness or tingling of arms and hands, trigeminal neuralgia & hellip& hellip; Do you think these long-term symptoms may have a lot to do with you? Let’s follow it.
5 Times the head weight
a person’s head weighs about 5kg. When looking at mobile phones and computers, the head tilts forward, usually 60 DEG; Horn. At this time, due to physical leverage and gravity, the neck muscles have to bear 5 times the weight of the head, that is, more than 25 kg.
when the head is in the low head position and looking at the mobile phone or computer, the muscles at the back of the neck are in a tense state in order to maintain the low head position. The lower the head is, the greater the pulling force on the muscles.
if the bow time is not long, no more than 20 minutes, it mainly depends on muscle strength. If the time is long, the muscles are tired and unable to maintain the head down position, it will make the ligaments exert more force to maintain the position.
if the time is longer, the neck will be sore. If you are still in the low head position, the body will recruit other muscles in the shoulders and back to contract to assist the neck muscles.
if you continue to maintain it, there will be traction, stagnation and pain in the shoulder, back and even low back. Cervical vertebra is the hub connecting the head and body, but due to its slender anatomical structure, it has a wide range of activities.
therefore, the stability of the cervical spine is the lowest in the whole spine. Long term head lowering will lead to increased pressure of cervical intervertebral disc, relaxation and loss of elasticity of posterior cervical muscles and ligaments, disappearance of normal physiological lordosis of cervical spine, and even & ldquo; Reverse bending & rdquo;, Further accelerate the degeneration of cervical spine.
what is shoulder slip?
shoulder sliding refers to the large angle between human shoulder and neck. The main reason is that the various muscle groups attached around the clavicle and scapula of the shoulder are underdeveloped and weak, causing the distal end of the clavicle and scapula to sag.
shoulder slip is a common phenomenon among teenagers. It can be corrected by strengthening exercise and adopting appropriate methods.
measure whether you slip your shoulder
there is a very simple method to quickly measure whether you slip your shoulder.
measure the included angle between the horizontal line and the shoulder line with the intersection point of the neck root and the shoulder as the apex. If it is greater than or equal to 20 degrees, it is shoulder slip.
4 Tips to help you improve shoulder slip
one of the reasons for shoulder slip is that your chest muscles are too tight.
in the first two movements, let’s relax our chest muscles first.
action 1: chest massage
key points:
first reach out and praise yourself;
find the extension of pectoral muscle, that is, the position of “accessory breast”;
press down heavily and roll left and right.
if you show such an expression as shown in the figure above, it must not be in place.
promise me that if you feel a little pain when you press it, you must not let yourself go. Only when you look like the following figure can you better relax your chest muscles.
press 3 ~ 5 deep breaths each time, and you will feel much more comfortable in the upper body.
action 2: stretch the chest muscles
key points:
cross your hands, put them behind your back, and slowly pull your body downward;
at the same time, keep your chest up and slowly lift your face towards the flower board;
be careful not to open your mouth, otherwise it will weaken the strengthening effect of neck muscles.
similarly, stretch several times a day. Each group can keep still and stretch for 3 ~ 5 deep breaths.
in addition to relaxing the chest muscles, it is also necessary to strengthen the back muscles of the neck.
for the next two movements, let’s strengthen the neck stabilizing muscles.
Action 3: reverse small bird
key points:
bend over and keep your waist straight;
extend your hands, praise yourself, and open your arms outward;
keep the shoulder blades contracted all the way with the thumb up.
do it 8 ~ 12 times a day between work, which can well strengthen the muscles at the back of the neck.
last action! Here comes the big play!
a particularly simple and effective action can also strengthen the neck and improve shoulder sliding.
anytime, anywhere, completely free of any space and time restrictions, you can practice in meetings, typing, and even eating.
remember its name & mdash& mdash; Chin back.
action 4: retract your chin
key points:
press your chin with your hand and push your head back slightly.
is very simple. Squeeze out the feeling of double chin. Slowly, you can feel the force of the muscles at the back of the neck without using an assistant. Use the neck to drive the chin and push it back.
similarly, insist on 3 ~ 5 deep breaths at a time.
this action can not only strengthen neck muscles, but also relieve shoulder and neck pain.
after you get used to it, you can be “shocked” anytime, anywhere.
Reduce neck injury
eliminate or reduce the use of mobile phones and computers, which is obviously not easy to do. So, how to reduce the injury to the neck? Correct living habits and necessary functional exercise are no less important than any treatment!
1. When looking at the mobile phone, hold the mobile phone high, and the center of the mobile phone screen is at the same height as the eyes, so as to keep the head vertical.
2. The time should not be too long; Change your posture often.
3. The mobile phone should not be too large or heavy; Be good at supporting mobile phones with equipment to reduce load. Learn the requirements of virtual collar top strength in traditional Chinese martial arts, keep your head vertical, and realize that there is an invisible force on the top of your head to pull your head upward.
4. Keep your neck warm, avoid catching cold, and prevent all kinds of chronic strain and bad posture.
5. The pillow should not be too high when lying flat. In the lateral position, the pillow should be the same height as the shoulder to avoid the head leaning to one side.
6. When you sit at the desk for a long time, you should get up regularly for neck activities to eliminate muscle fatigue.
7. Strengthen physical exercise and enhance physical flexibility. It can do whole-body exercises such as radio gymnastics and Taijiquan. In particular, it is necessary to enhance the muscle strength of the neck and adhere to the activity exercise of the neck.