Stretch shoulder and neck muscle group, can effectively relieve shoulder and neck pain, learn to use now, learn to earn
The trapezius muscle is a large, flat muscle that lies near the skin of the shoulder, neck, and upper back.The trapezius muscles lift the shoulders, draw the shoulder blades together, rotate the head, and help tilt the head to the side.Causes of Muscle tightness Subconsciously shrugging can cause the trapezius muscles to tighten and shorten.This action results in continuous static tension in the shoulders, which results in tension in the entire area.There are many reasons to shrug, such as feeling cold or stressed.Inability to relax your neck and shoulders when you are under stress is common;Muscle tension occurs in this area.Because the trapezius is responsible for lifting the shoulder, it can’t relax if you’re under constant stress.As a result, it can be severely strained or shortened, which can lead to pain and fatigue.Symptoms of muscle tension · Pain in the base of the skull, above the ears, around or behind the eyes.· Local pain in the shoulder girdle area.· Local pain between both shoulder blades.· Unable to rotate or tilt the head sideways.The flexibility test your head should be able to tilt about 45 degrees to the side and rotate about 90 degrees from the left and right sides.By lifting and holding the shoulders toward the ceiling.Next, relax the shoulders and lean to the side, increasing the Angle of the tilt.Note that if the pain is concentrated under the ear rather than in the muscle during the stretch, stop.Sit on a chair or stool with your feet some distance apart and your back and stomach slightly tightened.Reach your right hand behind you and grab the edge of your chair.Tilt your upper body to the left, keeping your head straight.There is a slight pulling sensation on the right shoulder or upper arm.Next, try raising your right shoulder toward the ceiling and holding it for five seconds.Do not turn to the side.After resting for a few seconds, tilt your upper body further to the left.Now, the body position is the correct initial stretch position.Carefully turn your head to the left and slightly to the right.Hold your head with your left hand and carefully pull it to one side, stretching the muscles for 5 to 10 seconds.Stop when you feel a slight tingling in your neck or shoulder.Rest your muscles for 5 to 10 seconds.Move your head to the left to further stretch until you reach a new stop point.Repeat 2 to 3 times.As you stretch, carefully move your head to the side while twisting slightly in the opposite direction.Carefully push your head towards your hand and hold.Common mistakes · Not standing up straight.· Lean your head forward.· Hands on chairs too far from body.If you find that the muscle cannot be stretched well, you can try to relax the muscle through deep tissue massage to improve the muscle’s acceptance of stretching.Don’t stretch too fast, but do it gradually at the beginning.The levator scapulae connects the upper part of the scapula and the four sections of the cervical spine at the top of the scapula, and is a flat, thin muscle located below the superior trapezius.The function of the levator scapulae is to twist and tilt the head to the sides.Working at the same time, the levator scapulae muscles on both sides lift the shoulder girdle and bend the head backwards.Causes of tension Poor posture, continuous shoulder lifting or lifting of the shoulder belt, and phone clipping between chin and shoulder can cause shortening of the levator scapulae muscle.Because the levator scapulae lifts the shoulder belt, it can also undergo static movement under stress, as people often lift their shoulders in response to tension.Symptoms of tight muscles · Inability to turn the head.· Chin cannot touch shoulder.· Pain in the back of the head.· Kink in the neck.The head should be able to twist close to 90 degrees and the neck should be able to bend sideways close to 45 degrees.Warning Stop immediately if this exercise causes neck pain.Sit on a chair or stool, feet a certain distance apart, back and abdomen slightly tightened.With your right hand behind you, grab the edge of the chair.Lean to your left, keeping your head straight.There will be a slight tug on the right shoulder or upper arm.Now, try lifting your right shoulder toward the ceiling and holding it for five seconds.Don’t move your body sideways.Relax for a few seconds, then continue to tilt your upper body slightly to the left.The body position is now the correct initial stretch position.Twist your head 45 degrees to the left.Place your left hand behind your head and gently pull it forward toward your knee.Hold the gentle pull and stretch the muscles for 5 to 10 seconds.Stop when you feel a slight tingling on the right side of your neck.Next, relax your muscles for 5 to 10 seconds.The head is carefully leaned back against the palm to create resistance.Then, relax your muscles for 5 to 10 seconds.Slowly draw your head toward your knees and toward your chest, further stretching the muscles until you reach a new stopping point.Repeat 2 to 3 times.While holding the initial position, place your hands behind your body and twist your head 45 degrees.Stretch your head down toward your left knee, keeping your body straight.Press your head against the palm of your hand to create resistance.Common mistakes · Poor posture.· Neck clenched instead of head moving forward and down.· Wrong Angle of head twist.· There is a movement from the tip of the nose to the knee.That means the levator scapulae is difficult to stretch if other muscles are tight.If this exercise is too difficult for you, try stretching the trapezius and suboccipital muscles first.The sternocleidomastoid muscle is a rounded muscle that can be easily seen in the front of the neck close to the skin.Growing from the depths of the clavicle along the neck side, it connects with the skull base bone behind the ear.The main function of the sternocleidomastoid is to tilt or twist the head to the side. It also helps to inhale vigorously. It is also responsible for pushing the base of the neck forward and the head back.Causes of tension Poor posture, such as sitting hunched over watching TV or playing on a computer, can cause this muscle to shorten.Poor posture can also be caused by shortening of the pectoralis major.The bad posture caused by the shortening of the sternocleidomastoid muscle may be called “vulture neck” because the image is associated with the shape of the neck and head of a vulture.Because people under stress breathe hard and shrug their shoulders, this muscle is forced into static motion for long periods of time, leading to tension and pain.Symptoms of muscle tightness · Pain in the top of the head.· Problems in the head area just above the spine.Flexibility test stand with the back of your head against a wall.With one hand behind your neck, try to bring your neck closer to the wall. Your neck force should be greater than the resistance of your hand.Warning Stop practicing immediately if this exercise causes neck pain, dizziness, or difficulty breathing.This exercise can be done while sitting or standing.Find the joint of the muscles on the right side of the clavicle and place three fingers 2.5cm below the base of the muscles. Place your left hand on the fingers of your right hand, holding them in place.Slowly move your head back and left until you feel a slight burning sensation on the right side of your neck.Then, relax your muscles for 5 to 10 seconds.Move your head back to the initial position and hold.To slow the movement, place one hand on your forehead and press your head against your palm. Hold for five to 10 seconds, then relax your muscles for five to 10 seconds.Move the head back and sideways to further stretch until a new end point is reached.Repeat 2 to 3 times.Move your head back in the direction of your initial position and hold.If you’re having trouble doing this, move your head forward before positioning the muscles. This will help you complete the stretch more quickly.Follow me for more fitness knowledge, I will update more content, thank you!