Accumulated fatigue can cause neck and shoulder fatigue. Doctors recommend 6 poses to help relieve the symptoms. They also recommend applying warm compresses to help reduce stiffness and increase blood circulation.
If the neck and shoulder muscles are very tense, it may cause neck and shoulder pain, headache, dizziness, tinnitus, and numbness radiating to the arms and head, which can limit neck movement and reduce quality of life, affecting daily life.
6 stretches for the neck and shoulders
- Pose 1
- Sit or stand up straight.
- Bend your head close to your chest until you feel a stretch in the back of your neck. Hold for 10 seconds, 10 times per set. Do 3 sets per day.
- Pose 2
- Sit or stand up straight.
- Tilt your head back until you feel a stretch in the front of your neck.
- Hold for 10 seconds, 10 times per set, do 3 sets per day.
- Pose 3
- Sit or stand up straight.
- Use your left hand to reach out and touch your right head, and pull it gently to the left.
- Hold for 10 seconds, 10 times per set, do 3 sets per day.
- Switch left and right, do the same.
- Pose 4
- Sit or stand up straight.
- Turn your head to the left, then lower your head. Use your left hand to press your head down. You will feel tightness from the base of your neck to the right shoulder blade.
- Hold for 10 seconds, 10 times per set, do 3 sets per day.
- Switch left and right, do the same.
- Pose 5
- Sit or stand up straight.
- Turn your head to the left, then lift it up.
- Then use your left hand to grab the area above your earlobe or right temple.
- Then press your hand down, which will feel tight from under the right chin to the collarbone.
- Pose 6
- Tilt your head to the left.
- Then grab the area above the right ear and stretch it out.
- Feel tightness from below the ear to the collarbone.
- Hold for 10 seconds, 10 times per set, do 3 sets per day.
- Switch left and right, do the same.
The 6 poses mentioned above are useful in reducing stiffness, increasing blood circulation, increasing range of motion, and making muscles more flexible.
We can use a warm compress before stretching because the heat will help increase the effectiveness of stretching muscles.
Hot compresses are suitable for chronic injuries. They are done to expand blood vessels and allow better blood to flow to the painful area. สมัคร ufabet After that, the blood vessels in that area will shrink back to normal. If sudden pain occurs, hot compresses should not be used immediately. Instead, cold compresses should be applied to allow the muscles to rest first. The principle of hot compresses is to use moderate heat and place it on the painful area for 15-20 minutes before removing it.