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 neck exercises
To prevent these ailments, it is necessary to constantly monitor the correct posture., to keep the shoulder girdle down. Besides , it is necessary to perform exercises not only for stretching, but also to strengthen these muscles.
Exercise 1
Starting position - sitting at the table. Put your hands in front of you (as in childhood, in class) and put your head down, stretching the muscles in 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 hands (rice. 1).
2 exercises that will make you forget about neck pain
Rice. 1
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This exercise should be done 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 pressure , not to overdo it.
Exercise 2
This exercise is aimed at strengthening the trapezius muscle., which is overstressed, 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 activities can lead to an increase in the relief of the upper back and neck, then it is not. Even if you purposefully train only this muscle , it will not grow and will not increase in volume. But this exercise will make you forget about the pain in the neck. 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. Exercise can be made more difficult , picking up a pair of books of the same weight.
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