1. Introduction
-Neck muscle soreness or tension can affect daily life, and simple stretching can relieve tension in the sternocleidomastoid muscle (SCM). SCM connects the clavicle and shoulders to the back of the head, controlling head movement and maintaining its flexibility is important for good posture and injury prevention.
2. Stretching action
-Neck sliding: straighten the neck, slowly slide the chin forward, hold for 5 seconds, do 10 times.
-Neck extension: Do not arch your back, slowly move your head backwards and look up, hold for 5 seconds. This action is suitable for preventing neck strain during work.
-Neck rotation: First look straight ahead, slowly turn your head to the left, hold for 10 seconds, then return to the starting position, and then turn to the other side, hold for 10 seconds, repeat 10 times, and do neck strain prevention every half hour during work.
-Lateral extension: First look straight ahead, slowly tilt your head to the left, resist with your left hand, press down with your neck muscles, hold for 5 seconds, then return to the starting position. Repeat the same process on the other side 10 times to prevent neck strain during work.
-Shoulder shrugging: Look straight ahead, slowly lift your shoulders, hold for 5 seconds, then return to the starting position, repeat 10 times, to prevent neck strain during work.
-Tilt forward bend: First look straight ahead, slowly lower your chin to your chest, hold for 5 seconds, then return to the starting position, repeat 10 times, to prevent neck strain during work.
-Deep stretching: Sit in a good posture, with your head resting on your shoulders, and use your hand to apply pressure or the other hand to hold the chair. Hold for 30 seconds and repeat 3 times.
-Resistance press: Keep the head neutral, apply pressure to the head for 5 seconds in the flexed (with hands on the forehead) and extended (with hands on the back of the head) positions, and then relax.
-Towel tension: Wrap the rolled up towel around your neck, hold the end of the towel, slowly look up as much as possible, place your head on the towel, and gently press the towel to support your cervical spine when extending your head backwards. Do not stand still, return to the starting position, and repeat 10 times.
3. Precautions
-Recognizing that people self diagnose and treat, providing medical information is to understand non-surgical aspects of nursing, the role of exercise in long-term recovery, and injury prevention.
-Exercise may not be appropriate in certain situations, and exercises that exacerbate pain should not be performed. Do not place weight on weak or injured limbs or backs.
-Believing that exercise is an important factor for long-term health, integrating strength and stretching exercises into daily life can reduce pain, stress, and injury. Control neck health, enjoy a fulfilling life, and unleash the potential of body, mind, and spine.