How to do neck yoga in the office

Office workers who face computers for long periods of time can easily experience neck fatigue and neck pain. And due to incorrect posture and long-term exposure to air conditioning and catching cold, cervical spondylosis gradually developed. So how do you take care of your neck? What are some ways to relieve neck problems? I believe these are what everyone is concerned about, so let me talk about them.

Nowadays, due to the changes in the pace of social life and the way of life and work, cervical spondylosis has become a problem for many office workers, and it is showing a trend of becoming younger. Cervical spondylosis can cause neck pain, and even neck and shoulder pain that can radiate to the head and upper and lower limbs, causing symptoms such as dizziness, numbness of fingers, and unsteady walking. Therefore, we office workers should pay attention to self-care of the neck in our daily work.

Neck self-care for office workers

1. When you work with your head down, you should take a rest or move your neck after 1 to 2 hours. You can choose to do 10 minutes of radio gymnastics to eliminate neck fatigue.

2. Avoid sudden rotation of the neck, working in one posture for a long time, and carrying or lifting heavy objects on your shoulders.

3. Maintain a correct sleeping position when sleeping, preferably lying on your back or on your right side, so that your limbs are naturally stretched or slightly bent, and the muscles of your whole body are relaxed to eliminate fatigue.

4. Avoid getting your neck cold, especially in summer when fans or air conditioners should avoid blowing cold air directly onto your neck and shoulders.

5. When reading documents, you should naturally lower your head towards the documents. You can raise your head slightly and there is no need to bend your neck for a long time.

6. When using your brain, you can support your chin with your hands to reduce the burden on your neck muscles and avoid overstrain of your neck muscles.

7. Do more neck function exercises, especially neck extension exercises.

8. Eat in moderation and supplement the corresponding nutrients, mainly eating a diet rich in calcium, protein, B vitamins, vitamin C and vitamin E.

9. Avoid going to bed with your hair wet, otherwise moisture will invade your neck and induce neck diseases.

Warm reminder: Cervical spondylosis is more common in middle-aged and elderly people. At present, many young people are also suffering from cervical spondylosis. Office workers who spend long periods of time studying or operating computers with their heads down will cause their neck muscles to be in a state of fatigue for a long time and cause cervical spine injuries. Therefore, self-care of the cervical spine is crucial.

10:00: 5 minutes of cervical spine exercises

Even if you are in a crowded office, you can still take good care of your cervical spine. For example, you can use your breaks to practice cervical spine exercises: sit upright, keep your whole body still, and move your head alone, including lowering your head, raising your head, turning left, turning right, extending forward, and retracting; and moving in a clockwise and counterclockwise manner. Do it for 5 minutes each time, with gentle and soft movements.

The editor needs to remind everyone that cervical spine problems are not only related to working posture but also closely related to mentality. Therefore, to protect the cervical spine, it is necessary to maintain a cheerful mood. Cervical vertebra problems are a problem for many white-collar office workers nowadays. Taking good care of your neck in daily life can not only relieve your pain, but also beautify your buttocks.