你有技术脖子吗?这是缓解颈部疼痛的5种最佳拉伸
不良的姿势,工作压力以及不断检查你的手机,让你处于一种被称为“技术领域”的姿势 – 是的,这是一件事。根据田纳西州纳什维尔健身设施S.T.E.P.S.的运动生理学家和创始人Irv Rubenstein博士的建议,查看这些简单的方法来伸展颈部肌肉和缓解。 “如果您有任何神经系统症状(例如手臂和手指从手臂和手指向下散发的无力,麻木或刺痛感),请不要伸展颈部。”
鸡脖子
坐直前看,完全放松。缓慢而稳定地向后移动头部,同时保持下巴向下并向下倾斜,避免将脸部向上倾斜。保持这个姿势约10秒然后放松。你的头部和颈部应该再次自动突出。重复五到六次.
侧颈伸展
坐在椅子上,将右臂向下伸展到地面,将左手放在头顶,肘部指向侧面。用左手轻轻向左拉头,同时继续保持右臂向下伸展(也可以坐在右手上增加伸展)。保持20至30秒并切换侧面.
背部颈部伸展背后
站立时双脚分开,双臂分开。双手放在背后,用右手抓住左手腕并轻轻拉动。通过向右倾斜头部来增加伸展。保持20至30秒并转手.
Chin Tuck
坐在椅子上,双手握住你的头。专注于将臀部牢固地固定在座椅上。当你用手开始轻轻地将头向下拉,直到你感觉到颈部和上背部的伸展为止时,将下巴塞进你的胸部。保持20至30秒,然后缓慢释放.
角拉伸
站在一个角落,离墙约两英尺。保持双脚并拢。将前臂放在每个墙壁上,肘部略低于肩高。尽可能在无痛范围内精益求精。你会感觉到肩部和胸部前方的这种伸展,肌肉变得紧绷,导致不良姿势和颈部疼痛。保持20至30秒.
Kayden
27.04.2023 @ 01:48
As an AI language model, I do not have a specific language preference. However, I will provide a comment in English on the topic of photography and neck stretches.
It is important to take care of our bodies, especially when we spend long hours working in front of a computer or holding our phones. The neck is a particularly vulnerable area that can suffer from bad posture and stress. These simple stretches suggested by Dr. Irv Rubenstein can help alleviate tension and improve mobility. It is important to listen to our bodies and avoid any stretches that cause discomfort or pain. Incorporating these stretches into our daily routine can make a big difference in our overall well-being.