Shoulder and neck issues are becoming increasingly prevalent among the young, with most office workers suffering from such problems. How can we address them? Some opt for massages, others endure the pain, and a few choose to exercise after work.
I've previously written some articles about shoulder and neck exercises; this series consists of two parts, offering a more comprehensive workout. Those who haven't read them can save them for later.
Some of you may find it inconvenient to exercise in the office with yoga mats and other props. This article will guide you through an office workout without the need for any equipment. Everyone has a chair, right? All we need is one chair and a book. If you have a yoga block handy, that's even better!Recommend splitting practice sessions during work breaks, such as during coffee breaks or bathroom breaks.Let's cut to the chase and dive into today's workout segment!
Movement One: Serpentine Twists to Loosen Muscles
Sit on the stool, inhale and lean forward, tilting the head and body up and back with the lead of the head.
Exhale as you pull your abdominal muscles inward, simultaneously arching your back downward and forward.
There should be a feeling of being pulled upwards at the crown, rather than compressed downwards.
20 per set/2 sets
Action Two: Submarine Yuan Sheng Noodles
Sit on the stool, extend your spine upwards, inhale ~ palms facing inward
Exhale, push open with both hands, using the palm root to push outward, and twist your head to the side.
Keep the spine feeling uncompressed throughout.
50/pack/2 packs
Movement Three: Lateral Twisting Arm Circles
Tilt the head to one side, gently place a hand above the opposite ear, and draw circles with the straightened arm behind for ten rotations.
Tilt your chin to the side, bringing your jawline towards your shoulder, and extend your arms straight back to make ten circles in a circle motion.
Be mindful of your shoulders.
20 Cycles/Side/2 Sets
Move Four: Shake Head and Wiggle Ears
Place your hands on the back of your head, gently, don't press on your own head.
Breathe and circle your elbow forward to initiate body rotation
Maintain a straight back.
10 circles/group/2 groups
Action Five: Arm Windmill
Carry a yoga block or a book in your hand, but remember not to use your fingers to hold it up with your palm.
Extend your arm in a circle to the side of your body, rotating your wrist throughout to keep the brick from falling.
Keep your eyes constantly moving with the bricks.
10 Circles/Side/2 Sets
Motion Six: Shoulder Open and Press Down
Find a chair back or any fixed object at waist height.
Place hands on lower back, inhale and arch back, exhale and press down, repeat five times.
On the sixth exhalation, touch the outer side of the opposite lower calf with one hand, and return to the original position on inhalation.
20 times/group / 2 groups
Choose two of the following six movements that feel comfortable for you to perform during your short breaks, ideally twice a day. Incorporate these stretches into your daily routine to effectively prevent shoulder and neck issues, as well as lower back problems. As workers, our most valuable asset is our body, so let's take good care of it in our daily lives!
