First, how to relieve the tension and stiffness of the shoulder and neck? 1, gently find the pain in the neck, gently press it with your hand, then turn your head to the other side and lower your head to touch your shoulder with your chin. This will relax the spasmodic muscles and release the tension in this part. Repeat the above steps for 20 times.
2. When taking a hot bath, rinse the part directly with hot water or warm water. When the heat penetrates the skin, slowly turn your neck, then bend it up and down, left and right.
Low-headed people are prone to shoulder and neck pain. 3. Put your legs on the wall and lie on the ground. Then put your legs vertically on the wall. The feet must face the ceiling and the legs must touch the wall. Put your hands at your sides, palms up. This posture can gently pull the back of the neck, relieve backache and avoid cramps.
Extended reading: simple yoga for office workers to relieve shoulder and neck pain
4, use essential oil * * * You can use lavender oil * * * your shoulder and neck, because it has anti-inflammatory and analgesic effects. * * * Action must be light, so as not to hurt the inside of the shoulder joint.
5. Put the yoga roller on the ground with a yoga roller, lie vertically on it, and slowly roll your body for at least 15~30 seconds. Be sure not to apply it to the lower back, otherwise it will lead to injury.
Second, how to avoid shoulder and neck tension and stiffness? 1. Keeping correct posture and bad posture will lead to muscle stiffness of the body, causing pain and discomfort. Therefore, whether you are sitting or standing, you should keep the correct posture to prevent muscle stiffness.
Further reading: office self-care for office workers with shoulder and neck pain
2. Not keeping the same posture for too long may cause muscle stress, leading to tension and stiffness. So don't keep the same posture for too long to prevent stiffness and pain in all parts of the body.
3. Exercise your bones and muscles regularly. If you need to work for a long time, you'd better get up and exercise your bones and muscles often, which can prevent you from keeping the same posture for too long and causing muscle tension. You can stand up and walk, twist your body, turn your head and even stretch your limbs.
4, regular muscle * * * can not only relieve your muscle tension and stiffness, but also help prevent muscle spasm and stiffness. After bathing, you can apply lotion or essential oil to all parts of your body.
5, improve sleep quality According to research, poor sleep quality may also increase the chance of shoulder and neck pain. Therefore, we can use high-quality bedding, sleeping food and exercise to improve the quality of sleep.