Neck and shoulder muscle pain in the office. Is stretching enough? Therapist: it's not that simple – AllPainHealing | neck and shoulder pain/lower back/pain relief

With the spread of health knowledge, more and more people begin to pay attention to stretching.

Especially after a day's desk work, when neck and shoulder fatigue and soreness appear, people like to do some stretching and relaxing exercises of cervical vertebra or shoulder to relieve the fatigue of neck and shoulder.

But have you noticed these problems?

Although we feel comfortable and relaxed during or after stretching, it seems that after a while these neck and shoulder aches and pains begin to appear again.Even if you stretch every day, the benefits of stretching seem to decrease, and sometimes it's just a few minutes of comfort.Ever wonder why you don't stretch enough and need more stretching?

Today we look at the following:

Why can stretching relieve neck and shoulder fatigue in the office?Why is stretching less effective in relieving office neck and shoulder fatigue? Attached to deal with office neck and shoulder pain method.Why can stretching relieve neck and shoulder fatigue in the office?

This needs to be explained from two perspectives.

First, let's talk about the causes of neck and shoulder fatigue and soreness in the office.

This is usually related to the bone, muscle, ligament and other tissues in the neck and shoulder that are under constant pressure.

When persistent stress builds up and slowly exceeds the tissue's capacity, it is likely to cause some minor damage to the tissue.

If these small injuries start to outpace the body's ability to repair itself, the damage can build up and we can easily get sore. This kind of injury and soreness can make muscles weaker and less powerful.

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In addition, due to the continuous pressure on the neck and shoulder muscles, some muscles will be contracted for a long time in order to reduce the impact of pressure.

For example, we often hit the keyboard with the mouse, cervical vertebra and shoulder will unconsciously move forward. At this point, the muscles that control the forward movement of the neck and shoulders will often contract.

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To reduce stress and increase the efficiency of contraction,The muscles that control the forward movement of the neck and shoulders become tense.

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Next, let's find out why stretching can quickly relieve sore neck and shoulder muscles.

Stretching can be understood as stretching the muscles to the sides.

In this process, it will change the continuous stress state of the muscles and reduce muscle tightness, so as to ease the pain of neck and shoulder muscles and make yourself feel relaxed.

For example, we spend too much time typing in front of a computer, causing neck and shoulder muscle pain due to constant stress. But by changing your posture, or simply lifting your head/side up/shoulders shrug, you will always feel more relaxed after releasing stress.

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In addition, as muscle tension decreases and activity increases, the nerve threshold (critical value) for pain is reset, which increases one's tolerance for pain.

As a result, after stretching, our tolerance for pain increases and we experience pain relief more quickly.

Why is stretching less effective in relieving neck and shoulder fatigue and soreness? Attached to deal with office neck and shoulder pain method.

As mentioned above, the occurrence of neck and shoulder muscle soreness is usually associated with persistent stress. Constant stress not only tightens muscles, it also damages them and reduces their strength.

Stretching, on the other hand, temporarily changes the stress state and resets the pain threshold. Although it relieves tension in neck and shoulder muscles, it does not directly restore the strength and stress tolerance of neck and shoulder muscles.

So it's easy to see that even though the muscles aren't as tight after stretching, the fatigue and soreness don't seem to go away completely.

So what should we do about office neck and shoulder muscle soreness?

First, change the state of persistent stress

Changing the constant stress state, in other words, is to avoid holding a position for too long.

Accordingly, suggest a small alarm clock might as well be set in office process, every interval 30-60 minutes or so, simple activity neck shoulder is loosened, specific motion also can refer to below agitate stretch action.

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Second, add muscle strengthening exercises

Muscle-strengthening exercises increase muscle strength, improve the ability of muscles to withstand stress, and help relieve muscle soreness.

Common neck muscle strengthening exercises:

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Action points:

Stand with your upper body upright and try to keep your ears and shoulders in line.Put your hand on your forehead, the back of your head, or the left and right sides of your brain, and apply pressure.Finally charge the cervical vertebra, against these pressures, hold 5~10 seconds.Note: the muscles in the cervical spine are small in size, unlike those in our lower back.If dizziness or other discomfort occurs, the action can be reduced or temporarily stopped.Common shoulder back strengthening exercises

For the relief of shoulder pain, it is usually recommended to strengthen the muscles in the inner shoulder blades of the back.

Back strengthening not only reduces the pressure on the shoulders, but also prevents shoulder blades from moving up due to long periods of forward movement, such as keyboarding. (the shoulder blades move up, which increases the friction between bones and muscles/ligaments, aggravating pain.)

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Stretch out your hands in a "w" shape.Grip your shoulder blades inwards while swinging your hands back.Be careful not to hunch over the whole time.If uncomfortable, reduce the number of movements or pause the movement.Third, stretch your muscles properly

While stretching doesn't seem to relieve pain in the long term, it helps relieve tension in the muscles and relieve pain and discomfort more quickly. We can do it properly. Such as:

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In a standing or sitting position, place your hands behind your back to let your shoulders sink and hold them in place.Turn your head to one side and gently stretch one side of your neck to the shoulder.If not, the head can be pulled by hand to one side more; Hold for 10 seconds.If dizziness or other discomfort occurs, the action can be reduced or temporarily stopped.

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In a standing or sitting position, place your hands behind your back to let your shoulders sink and hold them in place.Turn your head to one side at a 45-degree Angle, then lower your head to slightly stretch one ear to the shoulder.If not, the head can be pulled by hand to one side more; Hold for 10 seconds.If dizziness or other discomfort occurs, the action can be reduced or temporarily stopped.conclusion

With that said, let's wrap up today's talk:

Admittedly, office neck and shoulder soreness can be alleviated by stretching.In the long term, however, relieving office neck and shoulder muscle soreness also requires attention to changing the continuous stress state (simple activities with 30-60 minute intervals), and attention to adding muscle strengthening exercises to improve the ability of muscles to withstand stress.Note: if neck and shoulder muscle pain is accompanied by hand numbness, dizziness and other symptoms, it is recommended to seek professional doctors or rehabilitation therapists to provide sports rehabilitation program.Previous articles:

Is bone hyperplasia of cervical vertebra long bone spur very serious? Does the bone spur break the skin?

How long have you been fooled by the idea that exercise is better than bed rest? Rehabilitation process of retroankle sprain

How should office worker protect cervical vertebra? Doctor: learn these four tips well, and keep cervical spondylosis away from you

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