Office work is usually done without physical exertion. Constant sitting at the table and repetitive movements disrupt posture and lead to excessive fatigue of the muscles of the back and shoulders. As a result, a stoop gradually develops, the shoulders rise, and the head, as it were, retracts.
Instructions
Step 1
Static posture has a negative effect on muscles over time. They must work with alternating tension and relaxation. If this does not happen, muscle spasm develops and blood circulation is impaired. If you are worried about headaches, numbness and a feeling of "creeping", contact a reflexologist. After several courses of treatment, muscle spasm will disappear, shoulders will drop, posture will improve, and blood circulation will be restored.
Step 2
However, not everyone can afford treatment with a reflexologist, these procedures are quite expensive. You can unload your muscles yourself and restore your posture. Choose a time during the day for 10-15 minutes for a set of exercises. Such a complex must be performed at least 3 times a day.
Step 3
After waking up, before getting out of bed, pull your legs bent at the knees to your chest and wrap your arms around them. Inhale and try to straighten your legs, while resisting with your hands. Repeat at least 5 times.
Step 4
While supporting your right elbow with your left hand, intensively massage your left shoulder with your right hand for 3 minutes. Then change hands and repeat the massage movements.
Step 5
Sit on a chair, clasp your head behind your palms, as if taking it into the lock. Tilt your head forward, then tilt back and resist with your hands. Repeat 10 times, each time increasing the degree of head tilt.
Step 6
Sitting on a chair, place your palm on your ear area. Tilt your head towards your shoulder on this side, and resist with your hand. With the other hand, hold the elbow of the "working" hand. Repeat 10 times.
Step 7
Do these exercises 3 times daily for several weeks. With their help, you can relieve the muscles of the shoulder girdle. It is important to hold the elbow of the arm that "works" for resistance, the shoulder muscles on this side will be relaxed. This alternation of tension and relaxation of the muscles will restore their tone, eliminate the spasm and gradually help the shoulders return to their original position.
