No matter how much massage is ineffective? Home easy exercise to relieve sore shoulders and neck!
When we were children, our parents often asked us to sit up straight instead of lazily. The correct posture (with shoulders back and down, and a straight spine) follows the natural curvature of the spine and maintains balance and stability on both sides of the body. However, modern people often bend over in front of computers or phone screens, becoming increasingly distant from the "correct" posture. Long term poor posture (many people excessively arch their upper back and excessively bend their lower back) can easily lead to hunchback, shoulder, neck, back pain, and discomfort.
Fortunately, we can relax our shoulders, upper back, and neck through specific exercise postures (or comprehensive exercise postures). All the actions described below help keep your spine (including neck) in a neutral position and activate the muscles needed for shoulder stability. Long term practice helps maintain correct posture, improve hunchback, and stay away from frequent shoulder, neck, and back discomfort.
Required equipment: dumbbells, resistance bands, stabilizing balls (non mandatory)
Time: 20-40 minutes
Explanation: Select 5 to 7 training options from the following list. After completing 10 to 12 sets of each task, immediately proceed to the next one. After completing all actions, take a one minute break and repeat three rounds. In order to maintain the correct posture, you need to undergo up to five rounds of training and reach three workouts per week.
1. Shoulder, neck, waist and back exercise: portable box type
Method: Stand with your feet together, holding a kettlebell with your left hand, placing your arms on either side, and placing your right hand on your buttocks. Apply force to your abdominal muscles and take a small step forward. This completes a group. Continue stepping forward with the other foot for a total of 15 steps, then switch the kettlebell to the other hand and repeat the same action.
Continue to the next group immediately after completion. After completing groups 5 to 8, take a one minute break and repeat for 3 to 5 rounds.
2 bird dog style
Method: Start by placing your limbs on a raised surface (such as a flat chair or stool), with your wrists below your shoulders and your knees below your hips. Holding the dumbbell with your left hand, lift and extend your right leg until it is parallel to the floor after the core exerts force. This is the initial position. Support your body with your right hand and left tibia, and lift your left elbow upwards towards your left hip until it reaches the rib area. Keep your spine straight and slowly return to the original position along the same path to start over. This completes a group.
After repeating 10 to 12 times on each side, immediately proceed to the next group. After completing groups 5 to 8, take a one minute break and repeat for 3 to 5 rounds.
3 kettlebell swinging type
Method: Starting from a micro squat position (with hips backwards, knees slightly bent, and torso tilted forward at a 45 degree angle), hold the kettlebells with both hands and stretch your arms straight between your knee joints towards the floor. With a burst of energy, tighten your hips, straighten your knees, lift your torso, and swing the kettlebell to shoulder height, keeping your arms straight and your core tight. Returning to the starting position, place the kettlebell between your legs and complete the set.
After repeating 10 to 12 times, immediately proceed to the next group. After completing groups 5 to 8, take a one minute break and repeat for 3 to 5 rounds.
4-Side Bar Style
Method: Lie on your side on the ground, place your right forearm flat on the floor, place your elbow under your shoulder, and stretch your legs straight. (You can alternate your feet to increase stability, or stack your legs together to increase challenge.) Use the core to exert force and lift your hips to form a straight line from head to toe, while extending your left arm into the air. Maintain for 30 to 60 seconds, then switch to the other side and repeat. This completes a set.
After completion, immediately proceed to the next group. After completing groups 5 to 8, take a one minute break and repeat for 3 to 5 rounds.
5-bar shoulder flap opening and closing jump
Method: Starting from the stick position, place both hands directly below your shoulders. Keep the core tight and lightly tap your right shoulder with your left hand, while doing open and close jumps with your feet. Return to the starting action, then switch to the other side and repeat. This completes a set.
After repeating 10 to 12 times, immediately start the next group. After completing groups 5 to 8, take a one minute break and repeat for 3 to 5 rounds.
6 Dead Worm Style
Method: Lie flat on the ground, stretch your hands vertically, lift your legs and bend them 90 degrees (knees above hips, tibia parallel to the floor). Keep your lower back against the floor, tighten your core, and slowly and simultaneously extend your right arm and left leg. Hover it above the cushion, pause for a moment, then return to the initial action and repeat on the other side. This completes a set.
After repeating 10 to 12 times, immediately proceed to the next group. After completing groups 5 to 8, take a one minute break and repeat for 3 to 5 rounds.
7 Bending and Rowing Style
Method: Hold a pair of dumbbells, stand with your feet shoulder width apart, and slightly bend your knees. Tilt slightly forward from your hips to your lower chest towards the floor, with your arms hanging on your shoulders and your palms facing your body. This is your starting position. Tighten the core, pull the heavy object towards the ribs, clamp the shoulder blades on both sides, stop for a moment, and then lower both hands to the initial position. This is a group.
After repeating 10 to 12 times, immediately proceed to the next group. After completing groups 5 to 8, take a one minute break and repeat for 3 to 5 rounds.
8 Superman style
Method: Lie flat on the ground with your abdomen and bend your arms 90 degrees. Align your elbows with the shoulders and forearms on the floor, straighten your legs, and place your feet on a cushion. Contraction of core muscles to stabilize the spine, lifting the head, chest, and arms a few inches off the ground. Gaze three inches in front of your nose, keep your neck straight, extend your arms forward, and bring your biceps close to your ears, then return to the initial movement and start again.
After repeating 10 to 12 times, immediately proceed to the next group. After completing groups 5 to 8, take a one minute break and repeat for 3 to 5 rounds.
9 Dead Bug Lifting Techniques
Method: Lie flat with legs bent 90 degrees (knees above hips), and stretch both hands with weight over the chest. This is the starting position. Lie flat on the floor, tighten the core, and slowly extend and lower your right leg and arm until they are just above the floor. Stop for a moment, return to the starting action and repeat on the other side. This completes a set.
After repeating 10 to 12 times, immediately proceed to the next group. After completing groups 5 to 8, take a one minute break and repeat for 3 to 5 rounds.
10 Stable Ball Limb Stretching Style
Method: Place your hips on a stabilizing ball (assuming there is one), starting from a flat position. Tighten the core while lifting the right leg and left arm into the air. Return to the starting action and repeat the action with the other limb, so that you complete a set.
After repeating 10 to 12 times, immediately proceed to the next group. After completing groups 5 to 8, take a one minute break and repeat for 3 to 5 rounds.
11 curved knee bridge
Method: Lie on the ground with your back, legs bent, heels under your knees, and feet flat on the ground. Stretch your arms upwards, palms inward, and lift your hips to form a straight line from your shoulders to your knees. Apply force to the abdominal muscles and lift the right knee to maintain a 90 degree angle with the hip. Stop for a moment, put down your right foot, and start with your left foot. This completes a set.
After repeating 10 to 12 times, immediately proceed to the next group. After completing groups 5 to 8, take a one minute break and repeat for 3 to 5 rounds.
12 Bending Butterfly Style
Method: Bring your feet together, push your hips back, and slightly bend your knees. Extend your arms straight down to your legs, grasp the resistance band with both hands, and face your palms towards your body. Focus on keeping the back flat, keeping the torso parallel or at a 45 degree angle to the floor, and tightening the core. This is the starting position. Apply force to the core, keep the elbow straight, and extend the arm to both sides until the wrist is at shoulder height. Slowly lower your arms so that you can finish a set.
After repeating 10 to 12 times, immediately proceed to the next group. After completing groups 5 to 8, take a one minute break and repeat for 3 to 5 rounds.