If your neck and shoulder muscles are very tight. Pain in the neck, shoulders, and head may occur, dizziness, tinnitus, and numbness radiating to the arms and head, which can limit neck movement. It also results in a decrease in quality of life. Affecting daily life.
Benefits of stretching muscles
- Reduce pain and stiffness
- increase blood flow
- increase range of motion Makes the muscles more flexible.
Cervical spondylosis is common among people of working age and the elderly. This is partly caused by daily living habits, such as sitting in front of the computer for long periods of time. hunchback or bending your neck to play with a cell phone Which if we don’t take care of our body, exercise or adjust our behavior. One day, you may find that you begin to have pain in your neck and gradually spread to your arms and hands. There is numbness and weakness. Until finally being unable to live your daily life as usual, would that be better? If we diligently manage our neck To prevent disease before it occurs.
5 neck exercises to restore muscles and relieve pain
We สมัคร ufabet have 5 physical poses or neck exercises. To restore the neck muscles to be stronger. This will help relieve pain. It consists of 2 important parts: stretching the neck and shoulder muscles. with increasing muscle strength By using various positions.
- Sleeping position: Use a towel instead of a pillow. and use the back of the neck as support By gently tucking the tip of the chin down and holding for 30 seconds.
- Sitting position: Sit with your back straight, eyes looking straight ahead. Do not bow your head or look up too much. And use an elastic band to hang it around the nape of the neck. Use your hands to gently pull the elastic and hold for 30 seconds.
- Standing position: Lean on the wall. And use a towel to support the playing area. Pull in your stomach slightly. Spread your arms out on either side, keeping your elbows at 90 degrees. Slowly lift your arms up to form a V and bring them down to form a W, while using the back of your neck to push the towel.
- Stretching the back neck muscles Can be done while sitting or standing. Using hands together at the back of the neck, press the head down and hold for 10 seconds, 3 rounds.
- side head exercise By turning your head slowly to the side. During the procedure, you should not tense your shoulders. Or raise your shoulders and hold for 10 seconds, 5 rounds, doing both the left and right side.
For those who do not have neck pain yet You can apply these exercises. To delay premature aging
However, there are ways to help prevent cervical degenerative disease in the long term. is prevention before symptoms occur By exercising the neck muscles and changing the posture of sitting, working or lifestyle that is at risk of developing cervical spondylosis.