Contents:
- Medical Video: Physio Neck Exercises Stretch & Relieve Routine
- Steps to do stretching movements to relieve neck pain
- Movement 1
- Movement 2
- Movement 3
- Movement 4
- Movement 5
- Movement 6
Medical Video: Physio Neck Exercises Stretch & Relieve Routine
Are you among those who often experience neck and shoulder pain because of sitting too long at the computer? Hmmm ... sitting too long in front of the computer can indeed make the position of the body become stiff. This makes the muscles in your neck and shoulders become tense and often the pain can develop.
In the midst of busyness, it's a good idea to take the time to stretch to reduce muscle stiffness in the neck and around the shoulder. You don't have to leave the room to stretch. The reason, stretching movements can be done only by sitting in an office chair.
Steps to do stretching movements to relieve neck pain
You can try 6 simple stretching movements that can be done in your office chair to relax the following neck and shoulder muscles.
Movement 1
Position your seat upright and look forward to your view. Then tilt your head to the side and wrap your hands over your head to touch your ears. When tilting your head to the side, try to keep your eyes staring forward. Feel the stretch on the left side of your neck and hold it for 20 to 30 seconds. Gently lift the head up and lower it to the right side. Hold again for 20 to 30 seconds. Repeat the movement three to four times.
Movement 2
Just like the first step, sit still, you are still upright. Then turn your head from side to side. After that, look at your head to the right according to your comfort and hold your hands for 20 to 30 seconds. Slowly turn your head back from the left side and hold it for another 20 to 30 seconds and do repetitive movements three to four times.
Movement 3
Position your gaze straight ahead. Then shake your head slowly to the right and left like a "yes" and "no" sign. To be more excited, you can do creative movements by imagining questions whose answers are "yes" and "no"
Movement 4
Lower your chin to your chest as far as you can and feel comfortable. Hold for 20 to 30 seconds and lift your head back up. Then, keep your head back until you can look straight up at the ceiling, you can push your head using both of your thumbs in the fist. Hold for 20 to 30 seconds and repeat motion.
Movement 5
Sit in a chair and look at the front. Tighten your fingers with each other and turn your palms out. Lift your arms straight above your body so that your palms face the ceiling. Push your palms as far as you can and as comfortable as you do. Hold for 20 to 30 seconds and do repetitive movements.
Movement 6
Stand with your feet shoulder width apart and place your arms at your sides. Turn the shoulders forward and downward. Then squeeze the shoulders alternately. Then repeat the movement of the shoulder with the opposite direction. Do 10 to 12 repetitions in the future, then in the opposite direction. Perform movements three to four times.
