Shoulder and neck fitness yoga for drivers
Although car owners avoid the trouble of crowded buses, they can easily suffer neck pain and shoulder pain after driving for a long time... Don't underestimate the pain of these minor illnesses. If not dealt with in time, it can easily cause cervical spondylosis, scapulohumeral periarthritis, etc. Today, Xiaobian will introduce you to 2 simple fitness yoga sets to keep you away from pain.
1. Neck exercises
Treatment efficacy: Drivers can easily feel neck pain because they need to look ahead for a long time to see the road conditions, and their necks remain stiff for a long time.
The cervical vertebra is the top of the entire spine. If you don't pay attention to protection, it can easily cause cervical spondylosis, which will affect the entire central nervous system. Neck exercises can be practiced during normal driving. The whole process only takes 10 minutes to relieve the stiffness of neck muscles and cervical spine, and regulate the central nervous system. It is also very helpful for mild cervical spondylosis and migraines.
1. Relax your muscles, slowly raise your head to the limit, and inhale at the same time.
2. Slowly lower your head, lower your head to the limit, and at the same time exhale to restore.
3. Look ahead, tilt your head to the left to the limit, and inhale at the same time.
4. Restore while exhaling. Then tilt your head to the right to the limit and inhale at the same time.
5. Turn your head to the left to the limit while inhaling. Restore while exhaling. (Practice to the right, the same way)
action essentials
1. Everyone should act according to the actual situation of their own body and not exceed their own limits.
2. Only move the head in the whole set of movements, and do not rotate the shoulders.
3. Repeat the entire set of movements 8 to 10 times, paying attention to breathing evenly.
2: Shoulder exercises
Treatment efficacy: Because the driver holds the steering wheel, his shoulders cannot relax for a long time. He can easily feel shoulder soreness, and in serious cases, it will cause scapulohumeral periarthritis. The shoulder joint is the part with the largest range of joint motion in the whole body. Shoulder exercises can also be carried out in the car. Practicing several times a day during driving breaks can relieve the pressure on the shoulder joint and adjust the tension of the shoulder muscles.
Special instructions:
1. Everyone should act according to the actual situation of their own body and not exceed their own limits.
2. Only move the shoulders in the whole set of movements, and do not rotate the waist.
3. Repeat the entire set of movements 8 to 10 times, paying attention to breathing evenly.
action essentials
1. Relax the muscles of your body, slowly lift your arms with your palms upward until they are parallel to your shoulders, and inhale at the same time.
2. Keep the upper arm still, slowly lift the lower arm with the elbow joint as the center of the circle until the fingertips touch the shoulder, and exhale at the same time.
3. Keep your fingertips still and slowly lift your arms back until your wrist joints touch behind your head. Pull your elbows as high as possible to drive your shoulders to the limit, and inhale at the same time.
4. Keep your fingertips still, slowly relax your upper arms, lower your elbows to the side of your body, and exhale at the same time.
5. Inhale and restore.
6. Keep your fingertips still and slowly lift your arms forward until your elbow joints touch your chest, while inhaling in.
7. Keep your fingertips still, open your arms, pull your elbows back as far as possible, and inhale at the same time.
8. Keep your fingertips still, rotate your shoulder muscles forward 6 to 8 times, and adjust your breathing (the same applies for rotating backward). Restore.
The above two sets of simple yoga exercises are also very effective for white-collar workers who have been working in offices for a long time. (Internship Editor: Wu Jinyu)