How to relax yourself from stiff shoulders and neck

　　In modern life, more and more people look down at their mobile phones and work at their desks for long periods of time. The muscles in the shoulders and neck are often in a state of tension, which can easily lead to symptoms of stiffness, soreness and even pain. In severe cases, it can also affect the blood supply to the head. Many people are deeply troubled by it and are eager to know: How to relax themselves from stiff shoulders and necks?

How to relax yourself from stiff shoulders and neck

　　1. Neck stretching and relaxation

　　Sit upright, slowly tilt your head to the left, gently press the right side of your head with your left hand to assist in exerting force, and feel the stretch of the right neck muscles. Hold for 15-20 seconds and then switch to the other side. Then slowly lower your head and bring your chin close to your chest, stretch the back of your neck muscles, hold for 15-20 seconds, and repeat 3 times. Movements need to be gentle and avoid rapid head shaking.

　　2. Shoulder circumference exercise

　　Stand or sit upright, with your shoulders drooping naturally, then slowly circle forward 10 times and then backward 10 times. When circling, try to make the range as large as possible, fully move the shoulder joints, and move at an even speed, which can effectively relax the muscles around the shoulders and relieve tension.

　　3. Heat compress to promote circulation

　　Apply a hot towel or hot water bottle at about 40℃ to the shoulder and neck area for 15-20 minutes each time. Hot compress can expand local blood vessels, relax tense muscles, and relieve muscle spasms. It is especially suitable for stiff shoulders and necks after sitting for a long time.

How to Prevent Shoulder and Neck Stiffness

　　1. Adjust posture habits

　　Maintain a correct sitting posture, with your head perpendicular to the table, shoulders relaxed naturally, and avoid hunching over your chest. When using the computer, adjust the screen to eye level, get up and move around for 5-10 minutes every 40 minutes of work, and do simple shoulder and neck stretches.

　　2. Strengthen shoulder and neck exercises

　　Keep doing the "mandibular against the wall" movement every day. Put your back and head against the wall. Slowly retract your chin so that the back of your head is close to the wall. Hold for 5 seconds and then relax. Repeat 10 times. You can also perform chest expansion exercises and scapula retraction exercises to enhance shoulder and neck muscle strength and maintain joint stability.

　　3. Choose the right pillow

　　When sleeping, choose a pillow with an appropriate height. It is advisable to maintain the natural physiological curvature of the cervical spine when lying on your back. Avoid pillows that are too high or too low, which may cause continued tension in the neck and shoulder muscles.

　　If shoulder and neck pain continues to worsen, accompanied by arm numbness, dizziness and other symptoms, you should seek medical treatment in time to rule out organic problems such as cervical spondylosis. Pay attention to maintaining correct sitting posture every day, avoid sitting still for long periods of time, and move your shoulders and neck regularly is the long-term solution.