What are simple and effective actions to relieve shoulder and neck pain?

I think I am qualified to talk about this, because I have worked as a copy editor before, so I know a lot about shoulder and neck pain.

Let me first talk about my situation at that time, because everyone knows that copywriting work is a 996 work system, and it is like this every day. And I also have a very special habit of crossing my legs. Did you know that I have been doing this for three years? MY, GOD! I admire myself for not going to the hospital to predict my good fortune. But the frequent shoulder and neck pain really bothers me. It hurts just sitting on a chair.

Later, one time when I was wearing a skirt, I suddenly noticed that my back was round, and that’s when I began to realize that something was wrong with me. See, getting dressed is an absolute motivator. So, what did I do to relieve my shoulder and neck pain. Now please grab a small notebook and start recording.

Beautiful Ballet Swan Arm (15 minutes)

Highly recommended. There are many resources online. You can go to station B to have a look. The action is very simple, but it is tiring enough to do it. This is what the coach inside said. The entire process is done around the neck and shoulders in a standing position. When doing the movements, you must ensure your standing posture, tighten your core, and never use your trapezius muscles to exert force. It took me 20 days to get the posture completely correct. I felt a little uncomfortable at first, but as I gradually exerted myself, I found that my shoulders and neck began to relax. I probably did it for less than a month, and I no longer felt any pain.

The second one is more comprehensive. I summarize it as a shoulder and neck combination posture (somewhat similar to a little turtle’s head clicking back and forth)

Shaking head and shaking head

As the name suggests, it is Let your head rotate around your neck, not fast, but rhythmically, 8 circles on the left and 8 on the right. Nodding forward and backward

It is not difficult to nod forward and backward. You can do it for a few minutes each time. Be careful not to do it too fast, otherwise you will feel dizzy. Do this action frequently. , the body is straight, it is effortless to do, and the effect is good. The lower jaw should be as close to your chest as possible.

Shoulder wrap (15 times)

This is also very simple, just round your arms, but you must tighten your core, what, I don’t know what the core is, just let your The belly is as hard as steel. Also accompanied by orderly breathing. You also need to control the strength when your arms are rolling.

Do each of the above three actions three times, and then you will find that the blood in your shoulders and neck begins to flow smoothly, your brain gets fresh oxygen, and you become energetic. Super effective.

The following methods are all prone to stretching. You can do them in your free time every day, usually for about 8-10 minutes before going to bed at night.

Stretch the muscles on the side of the neck (please prepare a yoga mat)

Simply sit or sit upright on a chair, place your left hand on the right side of your head, and turn your head to the left Close to your left shoulder, reach down to the ground with your right hand, hold for 5-8 breaths, and switch to the other side. Isn't it super simple, so it's super comfortable to lie flat on your back and exercise.

Open your chest and shoulders

Lie on your back on the mat, bend your knees close to your hips, spread your feet hip-width apart, toes forward, inhale to extend your spine, exhale to lift your hips. Lift upward, with your calves perpendicular to the ground, clasp your hands behind your body, and press your arms hard against the ground

for a breath. At first, you may not have enough waist strength to raise your hips appropriately, but then you will gradually learn to use a wider range of postures.

Squat with back support

Stand with your back against the table, with your hands behind the table; repeatedly perform moderate squat movements to strengthen the back extension of the shoulder joint.

Climb the wall with your fingers (Spider-Man variant)

Stand facing the wall, raise your arms, and slowly crawl up the wall with your fingers, raising your upper limbs as high as possible to the maximum ; Then slowly return down to the original position, repeat, and gradually increase the height.

Stand with arms extended

Stretch your arms straight and droop naturally; lift your arms upwards with your palms downwards, stop for 10 seconds after reaching the maximum limit, then return to the original position, and repeat conduct.

Stretch back and touch the spine

Stand naturally, with your arms back, touch the spine with your middle finger; gradually move your fingers upward from bottom to top, stay still after reaching the maximum limit, and then try again after two minutes Slowly go down. Repeat, gradually increasing the height.

If you are a lazy person, please apply hot compress

You don’t want to do the above actions, then I will give you a way to temporarily stop the pain, hot compress. Putting a hot towel on the painful area can promote blood circulation in the painful area, thereby achieving relief.

Spending money on massage (also more effective)

Massage is also a good way to relieve shoulder and neck pain. Massage can help relax muscles and activate blood circulation. However, you should pay attention to the intensity of the massage and the acupuncture points, and do not massage blindly, otherwise it may be counterproductive. Therefore, if you want to get a massage, you must find a more professional master. Good techniques can really play a certain role.

In fact, as long as your body can move, the shoulder and neck pain will be relieved, so it is still necessary to make yourself love sports. I have been doing these movements for nearly three months, and they are very effective. At the same time, I will apply hot compresses and cupping, so that the recovery will be faster. Okay, that’s all I’m sharing, I hope it’s helpful to you.