Neck and shoulder pain is one of the most common symptoms in life!
Especially for those who need to use a computer for a long time and who like to use a smartphone!
How to prevent neck and shoulder pain?
Relieving neck muscle fatigue and strengthening neck muscles is the most effective and easiest to achieve.
How? Liao Bo, director of the Department of Orthopedic Spine Surgery of Tangdu Hospital, will introduce you to three postures that can prevent cervical spondylosis, which can be done while sitting!
1. Lateral extension of the neck
Normal sitting posture. Keep your body straight.
Place one hand on top of your head.
Tilt your head towards your shoulder until you feel a slight stretch.
Hold for 10 to 15 seconds.
Return to the center position.
Repeat on the other side.
2. Shoulder stretch
Normal sitting posture. Keep your body straight.
Move your shoulders toward your ears.
Repeat 10 times.
3. Bow your head and move gently
Normal sitting posture. Keep your body straight.
The head is tilted forward.
Roll slowly to one side.
Hold for 10 seconds.
Return to a neutral position.
Repeat on the other side.
It should be reminded that if you have worsening neck pain or numbness in the hands radiating to the fingers when you sit in these three movements, you must stop it in time until the spine surgery department determines the severity of the condition. Then carry out relevant exercises according to the doctor's guidance, and even**!