If you have to sit for a whole day with your head bowed over papers , , of course , you will experience discomfort in the upper back and neck. The reason for this is the constant static tension of the muscles located in the upper back and lifting the shoulder girdle up. After all, when you sit at your workplace , your elbows are on the table , and your back is rounded.
The constant tension of the neck muscles can contribute not only to the occurrence of headaches , but also to the development of such diseases as vegetovascular dystonia and osteochondrosis. Perhaps you are trying to solve this problem by periodically relaxing your muscles by tilting your head left and right , back and forth and rubbing your neck with your hands. This is not enough!
2 exercises for the muscles of the neck
, it is necessary to constantly monitor the correct postureto keep the shoulder girdle down. In addition , it is necessary to perform exercises not only for stretching , but also for strengthening these muscles.
Exercise 1
Starting position - sitting at the table. Put your hands in front of you ( as in childhood , in the lesson) and lower your head down , stretching the muscles of the back of the neck.
While inhaling, slowly raise your head up and while exhaling slightly tighten the muscles of the neck in the upper position.
Then inhale again and as you exhale lower your head , trying to relax and stretch these muscles , slightly helping with your hands ( Fig. 1).
2 exercises
that will make you forget about pain in the neck Fig.
1 Recommendations
This exercise should be performed several times throughout the day. It should be done smoothly , without jerks.
Over time, you can increase the load with the help of the hands: one hand is placed on the back of the head and acts as a load while lifting the head. At the same time, try to control the force of pressureso as not to overdo it.
Exercise 2
This exercise is aimed at strengthening the trapezius muscle , which is in excessive tension when you sit at a computer for a long time or just at your desk.
You can perform it without additional special equipment at any time and in any place. Its essence is to raise the shoulders up. If you are afraid that such exercises can lead to increased relief of the upper back and neck , then this is not so. Even if you purposefully train only this muscle , it will not grow or increase in volume. But this exercise will make you forget about the pain in the neck. At the same time, the shoulders will straighten out , and the posture will become more straight.
Starting position - sitting on the edge of a chair and straightening your back. Try not to lower your head. The arms are straightened. Gently raise your shoulders as high as possible and stop for a second. Slowly return to the starting position. On the rise we exhale , and when lowering - inhale. The exercise can be made more difficult by picking up a pair of books of the same weight.
Recommendations
Try to avoid the following mistakes:
- round back;
- lowered head;
- bending the arms in the elbow joints while lifting the shoulders up.
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