Muscle neck and back clamps: pain relief by changing posture
The most common cause of pain in the neck and back are chronically tense muscles, and this chronic tension is usually the result of displaced vertebrae that infringe the nerves.
When the muscle remains tense, several events lead to chronic pain. First, the muscles begin to work much stronger than normal. You noticed this when you squeezed a relaxed fist before a brush. All these extra efforts lead to the leaching of useful chemicals from the muscles.
If you hold the fist tight for a while, you will find that it is exsanguinated. The fact is that with muscle clamps blood is squeezed out of the arteries and capillaries of the muscle area. Thus, we approach the pattern of formation of these pains: strained muscles are associated with the formation of slags, and the blood flow is insufficient to remove them.
The accumulation of toxins begins to irritate the muscles and this also causes pain. When the brain receives pain signals, it increases muscle tension in this area, it further reduces blood flow and increases pain. If this situation continues, this part of the body will become ill constantly.
Sometimes we bring ourselves to the formation of such clamped zones in our body, but as long as this is not too pronounced, there is no discomfort. And then there is stress, which creates additional muscle tension, which itself causes pain. It is worth relaxing a little as this pain stops, but this part of the body remains tense and squeezed, so that with each successive stress a new pain will come from here.
Exercises for the neck and back help relieve such pains by relaxing the muscles, increasing blood flow by washing away muscle tissue and straightening the displaced vertebrae.
The following exercises to relieve neck pain are designed to relieve stress in the neck and shoulders, and these are the areas that are most vulnerable to incorrect posture. If you suffer from headaches, pains and tension of the neck and shoulders, pay special attention to these simple exercises, which take no more than 10 minutes.
For best results, perform them twice a day, morning and evening. If you do not have enough time for two times, it is better to do them in the morning after a warm shower. In addition, throughout the day you can do that part of these exercises, which is called self-massage.
When the pains stop, make up two or three exercises from this program for each day so that they cannot return.
REMOVAL OF NECK PATIENTS
(approximate duration of exercise 10 minutes)
Shoulder Crush
Many instinctively shrug their shoulders to relieve tension in this area. The following exercise must be performed slowly, accompanying it with proper breathing.
Take a natural posture.
Take a slow and deep breath with your belly, while simultaneously starting to lift your shoulders.
Continue to inhale as your shoulders rise to the maximum height, and then pull them back.
When the shoulders are in the uppermost posterior position, start exhaling.
Slowly exhaling all the air from the lungs, lower the shoulders, and then bring them forward and up again.
From the beginning of a new breath, repeat the movement of the shoulders up and back, and then exhale, lowering them and leading them forward.
These movements should be accentuated, but without pain.
Take your time, the slower you do the exercise, the better. Perform each exercise 4 times.
Now it's time to warm up the neck and shoulders, and for this we need to strengthen the tensile movement.
Touch the tips of your fingers to your shoulders and, starting inhaling, slowly lift your elbows up and back. Exhalation begins when the elbows have already made a wide arc, and you begin to lower them and pull them back forward.
Continue to exhale, now raising your elbows up forward, so that they are connected in front of the chest.
Caution: exhalation should be completed when elbows are encountered in front of the chest. Spreading your elbows and lifting them up and back, begin to inhale. This cycle is repeated 4 times.
EXERCISE “READING”
Hold open arms in front of you at shoulder height, as if holding a book and reading it.
Taking a deep breath, raise the hand, constantly keeping an eye on the palms so that the head is folded back. Do not bend back your back. You will feel a noticeable stretch under the arms and across the chest.
Leaving your arms raised to the full, stay in this position and hold your breath for two counts.
Making a full exhalation, slowly lower your head with your chin on your chest so that by the end of the exhalation your head hangs completely without support.
Start the next inhale and, holding your arms so that your shoulder and forearm are at right angles, move your elbows back to the limit in order to fully straighten and extend your chest. Hold your breath for two bills.
Now exhale and imagine that you are jumping into the water from a springboard, pulling both hands extremely forward and still leaving your chin on your chest. Hold your breath for two bills.
Start together
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