Working in the office at the computer while sitting in one position negatively affects posture. The cervical vertebrae are strongly strained, there is pain in the back. Shoulder relaxation exercises can help relieve fatigue during or after a workday.
Instructions
Step 1
The main goal of shoulder relaxation is to get rid of discomfort and overexertion in the upper torso, back, neck, head, warming up the arms and shoulders. During work, even sedentary, the muscles are tense for an unnaturally long time. To properly relax and achieve the desired effect, you need to learn to determine which part of the body has accumulated tension. Due to the fact that people sit in front of the computer, they often slouch, it is the shoulders that take the maximum stress. Exercise to relax the shoulders refers to exercises from the course of physiotherapy exercises. Before starting it, bring the body to a stationary state, do not swing from side to side. From the area of the shoulder blades, gradually begin to extend your arm. Gradually relax the raised arm, but try not to bend it at the elbow.
Step 2
When you are ready to start the exercise, take the starting position: lying on a firm surface, bend your knees and spread your legs hip-width apart. Pull your neck up. You can also place a thin, relatively firm pillow under your head, depending on how you feel comfortable doing the exercise. Lying on your back, raise your arms up to the ceiling and hold them over your shoulders.
Step 3
Take action. As you inhale, pull your right hand up. At the same time, the shoulder blades should come off the floor or surface on which you are lying. Extend your entire arm from your shoulder to the tips of each finger. As you exhale, relax your right hand, but do not lower it to the floor. In this case, the scapula should still fall to the floor or on a hard surface. Having done this action with the right hand, repeat all the same for the left hand, and so 10 times alternately.
Step 4
After you have completed 10 repetitions on each of the arms, stand up, walk for 2-3 minutes, making circular rotations with your shoulders forward and then backward, or vice versa.
