TOP 7 exercises discomfort pain in neck and shoulders
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Anyone familiar discomfort pain in neck and shoulders after sleeping in a not very comfortable position when hurt to turn to one side (depending on which side fell asleep). This is especially true of sleep while traveling — seats in airplanes, buses and cars do not really designed for it. Sometimes it does not save even special orthopedic pillows for travel. If not quickly get rid of these unpleasant feelings and not to put everything in its place, discomfort pain in neck and shoulders easily becomes a headache, and then added to the problems. Sometimes a hot shower. But I would recommend performing simple exercises to stretch the muscles of the neck and shoulders — is not only useful, but also pleasant in the morning after a long sleep, and the night after a busy day.
In the classroom of stretching in our club very popular stretch of the back, neck and wrists — immediately clear who work the main customers of the club 🙂 With some of the following exercises you are familiar, some may be new.
#1. Exercise discomfort pain in neck and shoulders
This exercise can be done either sitting cross-legged and standing. You put the palm of his right hand on the left side of the head and pushing down gently, tilting her head to the right. With his left hand, you can pull down and slightly to the side. During this exercise, your shoulders should be left out, the back is fixed in an upright position. Linger on one side for 30 seconds, then slowly return to starting position and repeat on the other side.
#2. Exercise discomfort pain in neck and shoulders
Sit on your knees in front of the wall. If you have knee problems, having spread them under a blanket or towel. Your knees should be slightly wider than the hips. Stretch your arms above your head, put a forearm on the wall and let gravity work for you. You can add a touch of effort and bend even lower. The head should be lowered down. If you do not feel the tension, take away from the wall a little further.
#3. Exercise discomfort pain in neck and shoulders
Sit comfortably on the floor or on a chair, back straight, the spine is stretched. Hugged his head, put his hand on his head. Hips reduced, elbows pointing down to her thighs. Start slowly tilt your head down, burying his chin in the notch of the clavicle. Sit in this position for 30 seconds, then remove your hands and slowly lift your head.
#4. Exercise discomfort pain in neck and shoulders
This exercise will help relax your neck and shoulders, as well as get rid of headaches and drowsiness.
Sit in the posture of the child (under her feet and leaning forward), resting his forehead on the floor and having stayed in this position for a few breaths. Then, his hands clasped behind his back in the lock (if the lock does not work, bringing together the palms) and put your hands up as high as you can. Inhale as you lift your hips off the heels and shift your weight forward. Uprites top of the head on the floor and try to have a hand in the castle back as far as possible, trying to get them to the floor. Hold this position for 10 seconds and return to starting position. Perform at least 5 sets, and then a little rest in the pose of a child, relax your hands and leaving them to lie on the sides.
#5. Exercise discomfort pain in neck and shoulders
This exercise can be done at any time and in any place. It helps the good side stretch the neck muscles.
Stand erect, feet shoulder width apart, arms at your sides. Get your hands behind your back at the pelvis and clasp the left wrist with his right hand. Then, slowly pull the hand back a bit and focusing on his left hand. To increase the tension, tilt your head to the right shoulder. Stay in this position for 30 seconds and do the same on the other side.
#6. Exercise discomfort pain in neck and shoulders
This exercise helps to stretch the great back of the neck and force tension, you can control the height of lifting the hips.
Lie on the floor, arms along the body, palms down. Bend your knees, feet on the floor. Try to put your heels as close as possible to the pelvis. Make sure your feet are shoulder width apart and parallel to each other. Rest hands on the floor and lift your pelvis up. It turns out a kind of half-bridge. The emphasis should be on the legs and shoulder blades. Then pinch hands behind his back to the castle. The more you bend, the greater will be felt the tension in the neck and back.
#7. Exercise discomfort pain in neck and shoulders
This exercise relaxes and stretches the front of the neck, shoulders and chest muscles.
Sit on the floor with your feet together under her heels under the pelvis. Lean back and place your hands on the floor with your fingertips on my own at a small distance from the pelvis. Rotten and try to lift the chest as high as possible, bending the back and pressing the heel as close as possible to the hips. To increase the tension, tilt your head back. Stay in this position for 30 seconds and then slowly return to starting position.
While I was preparing this article, I had a great desire to at least a little discomfort pain in neck and shoulders are tired. What I now do. Do not forget about your health and even occasionally perform the simplest exercises to relax the back and neck. Remember, the health of your spine depends on the overall condition of your body.