Neck and shoulder pain Neck pain is a very common condition that occurs in office workers, the habit of sitting for a long time every day plus 8 hours of sitting in front of the screen makes the problem of neck and shoulder pain become more and more severe. So how to improve neck and shoulder pain effectively with office yoga? Read this article with Nguyen to get the answer!
Does it take time to practice treating neck and shoulder pain?
For those of you who work in the office, in addition to working at the company, when you go home, you still have to continue unfinished work, so the time budget will be quite little. But you can rest assured that there are treatments that take only 10-15 minutes a day to help you improve your neck and shoulder pain. You can absolutely practice at break time or empty time right at the company.
Office yoga is a typical example, it doesn't need to be carpeted or takes a lot of time, you just need to sit in a chair and you can start your exercise.
Series of office yoga exercises on a chair
Because this is a series of movements with a chair, you should prepare yourself a fixed chair, if there is only a swivel chair, it will be a bit inconvenient but you can still perform the exercise.
1. Yoga Pose Tilt your head and stretch your neck
Guide:
- Maintain an upright sitting position.
– Extend your right hand to the right.
– Place your left hand on the right head area.
– Pull the head slightly to the left.
Hold and breathe evenly for 5 breaths.
- Do the same with the other side.
2. Yoga pose with back of the neck stretches and balances the force of the neck
Tilt your neck back
Guide:
- Maintain an upright sitting position.
– Or put your hands together, under your chin.
Gently tilt your head back slowly, breathing evenly.
Neck force balance
Guide:
- Maintain an upright sitting position
- Hands are placed behind the head.
– Use your hands to slightly bend your head forward, push your head back, 2 opposing forces, breathe evenly (5 seconds).
3. Yoga poses around the neck
Guide:
- Maintain an upright sitting position
– Relax your neck, gently rotate from left to right, rotate all the neck amplitude (left, right, front, back).
- Breathe evenly and slowly.
4. Yoga pose bends the neck to the sides
Guide:
Sit up straight, place your right hand behind your waist. Next rotate your head 45 degrees to the right (turn it, not tilt it).
Place your left hand on top of your head, and gently bend your head down 45 degrees.
– Breathe evenly and slowly (5 breaths), then switch sides in the same way.
5. Yoga poses for neck and shoulder stretch
Guide:
- Sit up straight.
Bring your right hand forward, placing your left hand under the right elbow area.
- Use the left hand force to pull the right hand to the left. Next, look in the opposite direction of the hand you just pulled.
– Breathe evenly and slowly (5 seconds), then switch sides in the same way.
6. Yoga cat and cow pose on a chair
Guide:
- Sit up straight.
Inhale, stretch your chest and abdomen forward, slightly back.
– Exhale, curl forward, bringing chest and abdomen in.
– Repeat 5 times, then relax.
7. Twisted yoga poses on the chair
Guide:
Sit comfortably, keeping your back straight.
Inhale, stretch your arms up to lengthen the spine.
- Exhale, twist to the right.
- The right hand holds the arm of the chair.
– The left hand is placed on the thigh.
Inhale, stretch your arms up to lengthen the spine.
– Repeat the same movement. (Do it 5 times)
8. Yoga posture incline stretches the chest
Guide:
– Sit up straight, inhale with your arms to the side
– Exhale, lean to the right, put your right hand down, stretch your left side to the side.
– Inhale back to the middle
– Repeat the same with the other side (5 reps like that)
Nguyen hopes that posts This will help you reduce neck and shoulder pain and feel more comfortable. Stay tuned and look forward to Nguyen's next health and yoga articles!
References
https://www.healthline.com/health/neck-pain
https://www.mayoclinic.org/diseases-conditions/neck-pain/diagnosis-treatment/drc-20375587
https://www.nhs.uk/conditions/neck-pain-and-stiff-neck/
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