① Loosen the muscles of shoulder and neck, large and small pectoral muscles.

② Stretching

(3) establish the strength of the muscles in the shoulder and neck area.

1, stretching trapezius muscle

It can relieve the posture of head forward lead and round shoulder.

If you practice, the most important thing is to practice correctly. Only in this way can it be effective, and the movements should not be too much. As long as we practice it correctly and repeatedly, it will be effective.

Because most of our work now is to look at computers and mobile phones, or many of them bow their heads or hold children. These living habits have caused some symptoms of our head leaning forward or our shoulders, as well as hunchbacks with chests.

Head forward for a long time, look forward, or bow your head. Our cervical spine has also undergone some changes, and the curvature has changed, so we can loosen or stretch it first.

At first, the most important thing is to be slow, and then, just practice with your breathing.

Severe people may cause head, shoulder, neck and neck pain. Secondly, it will affect some aesthetics, and it will also cause serious problems, such as riches and honour, or cervical spondylosis. A series of problems are the changes of these posture problems caused by these bad living habits in the early stage.

This picture is very simple, an action of stretching to the left. Because our trapezius muscle is on the side of our head, this picture also shows the trapezius muscle. For example, if we look forward for a long time, we just need to practice stretching from left to right.

② stretching the sternocleidomastoid muscle.

You can choose to loosen this muscle by hand or with some fascia balls.

To loosen, especially the two ends of the muscle, one is under this ear and the other is at the position of the clavicle.

Why did you stretch the trapezius muscle first? Because it is our neck and head, which has been fixed for a long time, the muscles of this neck are very stiff and have been shaped.

For example, when your head is tilted to the other side, you can choose to massage it with one hand, or ask other friends to rub it for you, so as to make it soft and loose.

The method of practice is also to practice with breathing, such as inhaling and exhaling, which means breathing in and out with even breathing. Just stretch with your strength. The most important thing is that you don't practice too much, so don't use too much strength at the beginning. You just need to practice step by step.

When practicing: We can choose to sit in a dish or the most comfortable sitting position, and we can also stand. Keep your shoulders sinking, your chin slightly retracted, and then when your back is straight, you often stretch left or right with breathing, so you can practice alternately.

③ Shrug one's shoulders

Shrugging is also practiced by cooperating with breathing. When inhaling, the shoulders shrug upwards, and when exhaling, the shoulders sink downwards.

This is an exercise, which can be practiced 20-30 times.

Because our shoulders are in a state of tension for a long time, for example, you often use the wrong shoulder breathing method or often lean your head forward, then your shoulder and neck are also very hard. Then through the movement of shrugging or lifting the shoulders, the shoulders can be moved and stretched around.

(4) chest, arms, head up.

Similarly, practice with breathing. Generally speaking, it means inhaling and exhaling. When inhaling, you can raise your head and open your chest.

It should be noted that the belly should be tightened, and the arrow on it means that the belly should be tightened, the core should be tightened, and then the head should be raised. Keep your body in a neutral position, so you can practice sitting or standing.

It is also emphasized that when expanding the chest, our ribs should not be turned out, our ribs should be tightened, our stomachs should be tightened, we should expand the chest, spread our arms, and then look up. When we spread our arms, we can spread them up and then clip them in the middle.

Let's talk about a detail. We can clip our shoulders backwards with our arms and backwards in the middle, which is a very good effect on the relaxation of this muscle in the back.

⑤ Release the back muscles.

You hold your knees and swing back and forth on this yoga mat, which can also have such an effect.

I think the best way is to buy a foam shaft and roll it often.

⑥ lateral torsion

You can do it in bed or on a yoga mat.

First choose to lie on your back, then put one leg on the side of the other leg, and then the thigh and calf of this leg are at 90 degrees.

Open your hands naturally, and then pay attention to your shoulders as close to the ground as possible when twisting.

Especially for those who already feel that their backs are thick, round shoulders, or shoulder pain, you can go to Taobao foam shaft and often roll at home to loosen some muscles in their backs. The more you roll, the thinner your back gets.

If your legs are on the right, then your neck is twisted to the left. Then try to look to the left with your eyes.

When twisting again, you should first keep your shoulders close to the ground, and then twist them when they are close to the ground. This is what you should pay attention to.

This is an alternate pose, for example, you can keep your left side for three to five minutes and your right side for three to five minutes. Remember that your shoulders should always touch the ground.

⑥ Snakeback type

Lie prone on a yoga mat or bed. Put your hands on both sides of your chest. When inhaling, put your hands in the middle and lift your upper body by pushing the ground.

Your feet can touch the ground with your knees and your toes. Here's a note, put your hands in the middle.

This pose is conducive to improving the humpback, round shoulders and humpback, so that the back can be heated and exerted.

For example, through some loosening and rolling of the sixth pose. The muscles in the back roll and get hot and soft, and then do asana to stretch, then its effect will be better.

Also with breathing exercises, when inhaling, when the elbows of both hands are clamped in the middle, the palms are pushed to the ground. In the case of tightening your stomach, lift your upper body. Then, when lifting, try to choose the back to the middle to clamp it together.

⑧ Niumian style

It's just that two hands stretch directly behind their backs to touch each other. This action is very simple.

For those with stiff shoulders for a long time, it may be a bit difficult to do this action, but it doesn't matter, as long as you know how to get here.

Matters needing attention in this pose:

First, when we cooperate with breathing, we just don't turn our ribs out and tighten our stomachs.

The second note is that my suggestion is to go first, and turn the shoulder joint several times to make it warm before doing this pose, which is a protective effect on the shoulder joint.

Another point for attention is that we should not try our best to pull our hands back in order to get in touch with each other, so as to expose the wing shoulders at the back.

So always keep your back straight and try to keep your hands wherever you go.

Pet-name ruby head-up type

The last one is the simplest and most effective trick.

Flat on the yoga mat or bed, then raise your head, raise your head, raise your head, just lift it two to three centimeters, just lift it a little.

First hold for three seconds, then hold for seven seconds. Then hold it for 12 second, and then try your best to hold it as long as you can.

Although this is very simple, but the neck will feel very sore, this is also the most effective pose, and simple.

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It is relatively simple for us to lead our heads forward and solve these back problems such as round shoulders and hunchbacks after solving them.