How to clear your neck and shoulders yourself

If you have a disease in your shoulder and neck, you will often feel pain, so many people will dredge their shoulder and neck massages by themselves, and some people will buy some massagers online. The online massagers are cheap and have good massage effects. They can effectively relieve our shoulder pain and are a good choice for most office workers, especially for some people who look at computers every day. So how do you dredge your shoulder and neck by yourself?

Shoulder and neck pain is a common symptom among office workers, and usually requires self-adjustment. So does anyone know how to relieve the pain on their own?

1. Preparation

Sit upright with your feet flat on the ground, your thighs parallel to the ground and perpendicular to your calves, and your hands flat on your thighs or folded palms on your abdomen. The spine should be relaxed and upright, the head should be as if suspended by a string, the neck should be slightly raised, and the shoulders should be naturally relaxed and straight. Breathe naturally and sit quietly for a moment. This posture is a preparatory movement for concentrating the mind, calming the heart and regulating breathing.

2 Sanjiao Dali

Continue with the previous posture. When you are basically calm, slowly raise your hands from the sides of the body over your head until your palms are together, extend them upward, hold for a moment, breathe naturally, and then slowly return your hands to the sides of the body. Repeat 6 to 8 times. When lifting, first relax your shoulders, as if your fingers are inserted into the ground, and then keep your shoulders relaxed while lifting. During the lifting process, you should feel the arms leading the spine to relax and lengthen. Lift to a fixed point, stay for a moment, and feel the spine gently stretching up and down.

This posture mainly improves the imbalance of muscle tension caused by round shoulders and hunchback by stretching the spine longitudinally. At the same time, by pulling and stretching, it can help to dredge the three burners and regulate the Qi flow. It not only improves posture and relieves shoulder and back discomfort, but also promotes the body's metabolism.

3 Eagle Spreads Wings

Continue with the previous posture, with your hands spread out at the sides of your body, elbows and wrists straight, shoulders relaxed, and arms parallel to the ground. While keeping the shoulder joints relaxed, extend your fingers to both sides with your mind, and by extending your arms, expand the entire chest evenly horizontally. Then open the five fingers of both hands, gently lift your wrists, and extend the base of your palms outward to enhance the stretching feeling. Hold for a moment and return to the original position. Repeat 6 to 8 times. Do not shrug your shoulders during the entire stretch; stretching should be gentle and gradual.

This posture mainly relaxes the chest and back muscles and tissues around the scapula through horizontal stretching, thereby relieving symptoms of discomfort on the inner side of the scapula and shoulder. At the same time, because this posture stretches the heart meridian, pericardium meridian and lung meridian, it can also help relax the heart and chest, and has a certain effect on chest tightness, shortness of breath, arm numbness and coldness.

4. Seated Bow

Continue from the previous posture, sitting upright, cross your hands behind your head, and extend your elbows flat. As the arms are adducted horizontally, bend downwards section by section starting from the cervical vertebrae. As the arms are abducted horizontally, lift and extend backwards section by section starting from the lumbar vertebrae. Repeat 6 to 8 times. The key point of this posture is to move section by section. In addition, you should stretch and expand at the same time, and not make it feel like you are being squeezed backwards. Only in this way can you experience the muscle movement between the spine, and thus better relax the spine and strengthen the deep spinal muscles.

This posture relaxes the spine by flexing it segment by segment, and strengthens the deep spinal muscles by extending it segment by segment. It also improves the mobility of the thoracic spine and relaxes the muscles on the front of the body. It can relieve upper back pain while improving your posture.