We all know that sitting for long periods of time in front of a computer is one of the main causes of neck and shoulder pain. To deal with this situation, today Epione would like to introduce to you 6 simple neck and shoulder relaxation exercises that we learned from Logitech's The Ergo Series program.
These exercises will help you relieve muscle tension, improve blood circulation, give you back a healthy neck and shoulders, and give you more energy to work more effectively.
2 principles
First, you need to master combining breathing with exercise.
Breathing properly helps us relax our muscles and provide oxygen to our body. Meanwhile, stretching exercises will help improve posture, reduce muscle tension and increase flexibility in the neck and shoulder area.
The first rule, when doing the exercises, inhale through your nose for 4 seconds and exhale through your nose for 4 seconds. Repeat this cycle 3 times for each movement to maximize body relaxation.
The second principle is persistence. Just a few minutes a day, consistently doing these exercises, you will soon feel a clear difference.
Chin relaxation exercises
- Step 1: Place two fingers in the middle of your chin.
- Step 2: Gently push your chin and head back as far as possible.
- Step 3: Hold the position, exhale through your nose for 3-5 seconds. Then relax (let your neck move forward). Repeat this movement several times.
Neck relaxation exercises
- Step 1: Use two fingers to press on your chin.
- Step 2: Place your other hand behind your head and press down gently, pulling your head toward your chest.
- Step 3: When you feel a stretch in the back of your neck, hold the pose for 3 breath cycles (inhale and exhale for at least 4 seconds).
Back muscle relaxation exercises
Back Exercise #1
- Step 1: Left hand holds the front of the head, right hand behind the back.
- Step 2: Lower your left shoulder and bend your head towards your left shoulder.
- Step 3: Use your hands to gently press on your head to deepen the stretch. Hold the position for 3 breaths and repeat the same with your right shoulder.
Back exercise number 2
- Step 1: Sit up straight in a chair, arms straight, hands crossed in front of the body, index fingers straight.
- Step 2: Inhale, stretch your arms overhead, arching your back until you feel a slight stretch in the front of your body. Exhale slowly & lower your arms to your sides.
Back exercise number 3
- Step 1: Sit up straight in a chair. Place your right hand around your left wrist, extending your arm overhead.
- Step 2: Exhale as you bend to the right. Then inhale as you raise your arms above your head. Exhale as you lower your arms. Repeat on the left side.
Spinal relaxation exercises
- Step 1: Cross your right arm, stretch it out in front of your body, and press into your left thigh with the back of your right hand. Place your left hand behind your neck, elbow level with your eyes.
- Step 2: Twist your body looking at your elbow with your eyes until you feel a stretch in your waist and lower back. Take a deep breath, trying to widen the pose. Inhale (Exhale), bring your arm back in front of your body, switch sides.
Detailed video instructions
Thus, Epione has quickly shared with you quick and effective neck and shoulder relaxation exercises. To learn more tips for effective work as well as applying ergonomics to life, follow us right here !
