Use elastic straps to keep away from shoulder and neck soreness

shuye 2020-8-2 23:40:17 Fitness view View comments

Modern office mode requires many of us to sit in front of the computer for a long time. As a result of keeping the sitting position for a long time, health problems will come soon. Most people will suffer from shoulder and neck discomfort and pain, and the cervical spondylosis group is becoming more and more younger.Countries as fitness coach Liu Dongzhi expert committee of experts explain: "most people use computer to work in a sitting position lead before chest arch, head, chest, small chest muscle pectoralis major muscle tension, such as the back of the trapezius muscle, lozenge muscle, sma vertical muscles stretched, such as the body posture after a long time can lead to cervical curvature change, straightened the bows, even causing a sore neck and shoulder discomfort, cause cervical vertebra disease."


In order to help office workers to improve this problem, the General Administration of Sport of China's vocational guidance Center, together with Liu Dongzhi and Professional social sports instructor Ma Lanlan, has designed a set of office sports program for everyone."These simple movements can help people exercise in a limited space after working in a sitting position for 30 to 40 minutes to improve their body energy," Liu said.For example, pull your chair back and use a stretch strap for a workout."

"Rowing from a chair is a good exercise.""The exerciser sits in a chair, legs extended forward, knees slightly bent, heels touching the ground.Hold the elastic band with both hands and bend the elastic band around your feet. Straighten your elbows with the elastic band maintaining a certain amount of tension.Lean your upper body slightly forward, tuck your belly in, straighten your chest, lower jaw in, and straighten your back.Bend your elbows close to your torso and stretch the elastic band back and above until your hands are on either side of your abdomen. Squeeze your shoulder blades together. Exhale for 2 to 4 seconds. Do 2 to 3 sets of 15 to 25 breaths.This exercise works the trapezius, rhomboid, latissimus dorsi muscles and is a great relaxation.In addition, rowing with the straight arm in a sitting position can also shrink the shoulder blades, exercise the trapetus and rhomboid muscles. Compared with rowing in a sitting position, rowing with the straight arm requires the athlete to draw the shoulder blades back, keep the arms straight and stretch the elastic band back and above until the shoulder blades are squeezed back, so that the body can stretch out more.

Also keep your chair seated, and anti-bird movement will work the back of your deltoid, trapezius, and rhomboid muscles."The athlete sits on a chair and holds the elastic band with both hands shoulder-width apart, while the elbow joint slightly bends. The elastic band maintains a certain tension.The upper body is perpendicular to the ground, the abdomen is closed, the chest is straightened, the jaw is slightly closed, the back is straight.With your arms slightly bent at the elbow, stretch the elastic band sideways and backward until the elbow is in a straight line with the shoulder joint or slightly past the shoulder joint. Squeeze the shoulder blades back together. Exhale as you do this, for 2 to 4 seconds.Return to the starting position forward, holding the inhalation for another 2-4 seconds.Liu dongzhi reminded: "In the process of movement training, do not include the chest bow back, torso do not use the force to swing too much, to avoid waist pressure and injury.At the same time, pay attention to the elbow joint not to overstretch, to avoid elbow pressure and injury.


<< PreviousNext >> shuyeOriginal article, reprint please indicate the source! Tags: keep  exercise  Fitness  

Related articles:

Comment list:

Quality articles
Tags List