Correct bad posture
When the curvature of the cervical spine becomes straight and the upper cross syndrome appears,
Just doing actions like retracting the chin,
It cannot systematically and effectively improve the posture.
Although retracting the jaw will make you look like your jaw is retracted,
Instead, it puts more stress on tense muscles.
Repair bad posture,
Systematic stretching of tense muscle groups is required,
Strengthen weak muscle groups.
Systematically build a new muscle balance system.
Improve cervical and thoracic flexibility
1️⃣
Improve cervical flexibility
Through some simple activities between work,
Improves flexibility of the cervical spine.
Neck glide
Start with the neck straight and slowly bring the chin forward
Hold for 5 seconds and then return to the initial position, repeat 10 times
Neck stretch
Keeping your back from hunching or arching, slowly tilt your head back
Look to the ceiling, hold for five seconds, return to the initial position, repeat 10 times
Neck twist
Looking straight ahead in the starting position, slowly turn your head to the left, hold for 10 seconds, and return to the starting position
Then slowly turn your head to the right, hold for 10 seconds, return to the starting position, repeat 10 times
Neck Lateral Confrontation
From the starting position, look straight ahead and slowly turn your head to the left
Put the left hand against the head to exert resistance, and use the muscles of the neck to resist
Hold for 5 seconds, return to the starting position, and repeat on the other side. Do 10 sets in total
Shrug
Starting position looking straight ahead, slowly shrug your shoulders
Hold for 5 seconds, return to the starting position, repeat 10 times
Longitudinal neck resistance
Keep head neutral
Put your hand on your forehead, apply force backwards, and the neck muscles fight against it for 5 seconds
Put your hands on the back of your head, apply force forward, and the neck muscles fight against it for 5 seconds
Towel neck stretch
Put the towel around your neck, grasp the ends of the towel with both hands, and slowly raise your head
During the process, use a towel to cover the neck and use the towel to support the cervical spine
Return to the starting position without stopping until you see the ceiling, repeat 10 times
2️⃣
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Improves thoracic spine flexibility
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Improved thoracic spine flexibility,
Whether it is for the general population or the fitness party, it is especially important.
The thoracic spine has good flexibility, which can greatly reduce low back pain,
The incidence of neck pain and shoulder pain,
Improve posture and let the body truly return to its original posture.
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Foam roller thoracic spine relaxation
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If you have a foam roller, you can use the following action,
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It relaxes the soft tissues around the thoracic spine very well,
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Improve thoracic spine mobility.
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Lie flat on your back with the foam roller horizontally under your upper back, roughly over your shoulder blades;
Clasp hands to support head;
Slowly and in a small range, from the shoulder blades to the lower back, roll back and forth, do not roll down the back;
Do it for 2-3 minutes, and you can also try the second variation, always keeping the lower back neutral.
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Thoracic spine open
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Lie on your side with the leg close to the ground naturally straight. Bend the other leg, and place a foam roller or pillow under this leg;
Straighten both arms horizontally, palms together;
Inhale, raise the upper arm to draw a circle, and gradually point to the ceiling, eyes also looking at the direction of the fingers;
Exhale and continue to draw circles with your arms until you can no longer lower your arms;
Stay in this position for 4-5 deep breaths, pay attention to relax the shoulders;
Inhale and exhale, return to the original starting position, repeat 3 times on each side and then switch sides.
Thoracic extension
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Kneel in front of the stool, propping your elbows on the stool with the elbows shoulder-width apart. Kneel far enough to stretch your ribcage;
Put your elbows on the stool, lower your buttocks and tilt back, relax your chest and head and neck at the same time, slowly press your chest toward the ground, you can feel the stretch of your triceps, latissimus dorsi and thoracic spine;
Hold at the lowest point for 15-30 seconds, be careful not to hold your breath, repeat 3-4 times.
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Thoracic extension rotation
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Kneeling position, buttocks fall on heels; right arm bends elbow, hand on left shoulder; left arm forearm and palm support on the ground;
Rotate the upper body to the right, feel the rotation of the thoracic spine, keep the lumbar spine stable, and be careful not to use the lumbar spine to complete the rotation;
Hold at the top for 2 seconds, complete 10 reps, then switch to the other side.
wall stretch
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Stand approximately 60cm away from the wall, with feet shoulder-width apart;
Keep your back straight, fold your hips, bend your upper body down, and support the wall with your hands straight;
Continue to slowly press your chest down until your torso is parallel to the ground;
Take a deep breath, hold in this position for 15-30 seconds, then return to the initial position, repeat 3-5 times.
If you keep practicing the above actions, you will gradually see changes.
Of course, in addition to training, the most important thing is to always pay attention to maintaining correct posture in life.After all, cervical discomfort is not a problem accumulated in a day or two,
It also takes daily persistence to improve to be effective.If you work and study for a long time, use the computer for a long time, or play with the mobile phone for a long time,
Just get up and walk around, raise your head and move around.
