Sitting for a long time causes shoulder and neck pain and lack of muscle strength... Follow the fitness trainer to stretch the trapezius muscles and spine

In the post-epidemic era, let’s regain our new life of epidemic prevention and get moving happily! Office workers sit in the office for a long time and feel that they haven't exercised for a long time, which can easily cause shoulder and neck pain and lack of muscle strength. Through the demonstration of fitness coaches, we can teach you how to use just 10 minutes of free time to relieve pain, increase physical activity, promote health, make work more efficient, and feel more relaxed and happy!

Under the sweeping epidemic of the new coronavirus (COVID-19), outdoor activities have been greatly reduced, and many companies have switched to working from home. Although social distancing ensures safety, it also reduces the opportunities for people to get together for exercise. The Caotun Sanatorium of the Ministry of Health and Welfare invited the head coach Qiu Weijie and coach Zhong Xinyi of the fitness center to design a series of arm, hip and core exercises with the theme of "Exercise in the office" to get everyone moving together.

It is easy to sit for long periods of time when working in an office, which leads to larger waist and hip circumferences and excessive body fat. Sitting in the same posture for too long can easily cause soreness and stiffness in the waist, shoulders and neck. Poor sitting posture is the main cause of compression of nerves in the lumbar and cervical vertebrae.

Disadvantages of sitting for a long time: neck and shoulder pain, stiffness, increased body fat, muscle weakness, etc.

It is easy to sit for long periods of time when working in an office, which leads to larger waist and hip circumferences and excessive body fat. Sitting in the same posture for too long can easily cause soreness and stiffness in the waist, shoulders and neck. Poor sitting posture is the main cause of compression of the nerves in the lumbar and cervical vertebrae. Sitting for long periods of time has an adverse effect on health. In addition to reducing the risks of the three highs, enhancing physical strength and preventing body aging, continuous exercise has many benefits such as improving mood, reducing stress and increasing work efficiency. Practicing office exercises for a few minutes every day can effectively achieve certain exercise effects.

【Stretching exercise for shoulder, cervical and spinal muscles】

Head Coach Qiu Weijie and Coach Zhong Xinyi specially taught "Shoulder, Neck and Spinal Muscle Stretching Exercises". In addition to teaching hospital staff, it is also suitable for all sedentary office workers. The exercises include: stretching the shoulder, neck, thoracic spine, and lumbar spine muscles, increasing the range of motion of the shoulder joint, and reducing upper and lower back pain. It includes "trapezius stretch", "spinal stretch", "spinal twist", "posterior chain stretch", "anterior lateral chain stretch" and other exercises. The coaches reminded the public that they can perform according to individual conditions:

"Trapezius stretch": Hook one end of the office chair with one hand, place the other hand above the ear, and gently pull the head to the side or forward. Place your hands behind your head, press your head down, and bring your elbows close together.

(The above photos were demonstrated by coach Zhang Shixin and photographed by CROSSFIT UltiLife)

"Spinal stretch" and "spinal twist": Use both hands to gently pull the back of the chair, lift your head and chest, then gradually stretch your hands toward the ground, and stay there for a few seconds. Hold the back of the chair with one hand and turn it 45 degrees.

(The above photos were demonstrated by coach Zhang Shixin and photographed by CROSSFIT UltiLife)

"Posterior fascia stretch" and "Anterior fascia stretch": Stand up and stretch your hands forward to touch the ground, hold for a few seconds, or hold the back of a chair with both hands and slowly stretch backwards. Stand with your hands together and stretch upward.

(The above photos were demonstrated by coach Zhang Shixin and photographed by CROSSFIT UltiLife)

Li Huiling, director of the Occupational Therapy Department of Caotun Sanatorium of the Ministry of Health and Welfare, said that the benefits of exercise for physical and mental health are obvious to all, and regular office exercise practice every day can help you maintain a good mood at work. Lan Zuohong, director of Caotun Sanatorium, also reminded the public that the "new life for epidemic prevention" emphasizes the internalization of various epidemic prevention measures into personal daily life. In addition to epidemic prevention measures, maintaining moderate exercise and physical and mental health is also an important part. To prevent disease, it is necessary to maintain the normal functioning of the body's immune system. In addition to adequate sleep and balanced nutrition, developing good exercise habits can promote body circulation and increase self-immunity.