"Bowheads" do these three more actions

"Bowheads" do these three more actions

Squeezing the subway to and from work, have you found that everyone is busy, busy looking down at mobile phones, playing games, brushing some treasures, reading e-books...Pan Cuihuan, chief physician of the rehabilitation department of the Second Affiliated Hospital of Guangzhou Medical University, said that the heads have long chests. Humpback lowered his head to play mobile phone, the cervical spine always maintained the forward flexion position, and the neck and shoulder chest muscles were in a state of tension for a long time. There were often bad postures such as neck round shoulders, upper cross syndrome, and humpback, which could easily cause cervical facet joint disorders and neck Muscle strain, cervical spondylosis and other diseases.

　　She suggested that daily stretching of the neck muscles can effectively alleviate muscle fatigue and soreness caused by prolonged bowing, and activate the deep stabilization of the neck muscles. Stretching the chest muscles can help improve posture and avoid health problems caused by poor posture.

　　Therefore, don’t use your mobile phone to do “lower head” on the subway, you can hurry and do these three actions secretly.

　　① Trapezium upper bundle stretch

　　Action points: 

1. Turn your head as far as possible to the right and lower your jaw; 2. Press your left shoulder down and your left hand under your hips; 

3. Run your right hand around your head and try to move your head closer to your shoulders.

　　Feeling of movement: there is a feeling of drafting on the back of the right neck

　　② cervical flexor stretch

　　Action points: 

1. Sit or stand, stretch the spine; 

2. Head backwards, looking at the ceiling; 

3. Close your mouth.

　　Feeling of movement: a feeling of stretching in the front of the neck

　　③ Pectoralis major muscle stretch

　　Action points: 

1. Keep your back straight and do not bend; 

2. Keep your forearms perpendicular to the ground; 

3. Tighten your back tightly and open your arms as far back as possible.

　　Motion feeling: There is a feeling of stretch in the front of the chest.