Due to the stress and stresses of modern life, we tend to tighten shoulders and neck muscles more than necessary. Because we do it so often, our muscles contract even more to help the upward movement of the rib cage, instead of being relaxed and allowing the breathing to sink into the abdomen.
As a result, your breathing becomes superficial because of poor posture and tension, and tense, aching neck and shoulder muscles are deprived of the oxygen they need. This causes even more tension and pain. No wonder many of us suffer from neck and shoulder pain. Here are some tips to relieve chronic neck and shoulder pain.
1. The use of breathing.
If you focus on exhalation rather than inspiration, it will reduce stress in many places. By exhaling completely, you reduce the carbon dioxide in your lungs, leaving more oxygen. Try to breathe out by speaking softly and counting up to ten times until you run out of air. Never remove air forcefully, exhale gently until the air is finished. Try this every time your neck and shoulders are tight.
2. Free and learn to let go.
You must feel the tension in your muscles to let him go. Place the palm of your hand on the neck and tighten the muscles of your neck by lifting the chin. Hold for two seconds, then return your head to its normal position. Concentrate on the muscles you have just contracted and lift the back of the head of the shoulders. Focus your attention on tense muscles and say, “I leave my neck soft and free.” The muscles will be released. Repeat this process every morning and evening.
3. Use relaxation to dispel tension and pain.
Lie on an exercise mat or on a thick carpet and place it between 1 and 3 inches of support under your head. You could use paper books. Make sure your chin and forehead are aligned, as this will force your neck and shoulders to relax. Bend your knees on a chair and rest your calves on the seat of the chair. If necessary, place cushions under the knees. Bend your elbows and place your hands on the ribs. If you have a lot of tension between your shoulder blades, lie with your arms crossed on your chest. This posture is ideal for relieving pain and eliminating tension. Try to do this about fifteen minutes a day. Think of affirmative thoughts such as “I allow my shoulders and chest to be smooth and wide.” Visualize your broad and open shoulders and the opening of your chest.
4. Try to shrug your shoulders
Lift your shoulders and let them fall without pushing them. This case requires very little effort, but they are excellent for relieving neck and shoulder pain if you have been sitting for a long time.
Thinking about your body and the different ways to relieve stress and tension will make you feel much more comfortable in the long run.
source:
https://www.bodypian.com/2018/10/best-tips-to-avoid-neck-and-shoulder.html
