The phone does not leave your hand?
Your neck is almost gone?
Looking down and looking hard is the equivalent of 50 catties of weight on your head. Do
some small actions every day to save the "phone neck"
The furthest distance in the world is that you are right in front of me while I am looking at the phone!
Raising his head occasionally, I want to twist my neck... Ah!
it hurts!
Is there a moment when you feel that your neck may have entered the aging stage earlier than the hairline?
Working overtime for a long time at the desk, busy chasing dramas and scouring certain treasures every day, whether eating, sleeping, working, commuting, or even squatting on the toilet, I can’t live without my mobile phone.
Looking at your phone may be the first thing you do when you open your eyes in the morning and the last thing you do before going to bed.
The truth is!
It was only slowly discovered that the happiness and rewards obtained from watching mobile phones were getting less and less, but the pain and confusion caused by them were increasing.
For example, why have we all become "head bowers"?
Why does a good neck become a "mobile neck"?
Mobile neck, can we still go back?
Mobile phones have changed our lives and also our...neck.
do you know?
When we lower our heads, the limit of flexion (the state where the chin touches the sternum) can only be 45°. If the flexion reaches 30°, it will seriously affect the cervical spine.
The neck discomfort or cervical spondylopathy caused by keeping the head down and the neck leaning forward for a long time and watching mobile terminal devices such as mobile phones is called "mobile neck".
You might as well follow me to do an action first: when you have your chest, take a deep breath and feel how much your chest can open.
Then stretch your body and take a deep breath again with your head upright.
How does it feel different?
You will find that when you are in the right posture, your breathing becomes deeper and stronger.
The human shoulder and neck are like the crossroads of the human body and play a vital role in the body structure.
The movement of the head and the movement of the upper limbs and chest are "important" to your shoulder and neck.
Even if it's just a deep breath, when you hold your chest, your lungs are squeezed and do not expand well, resulting in poor breathing.
If things go on like this, the thorax may be deformed, the volume of the chest cavity will be reduced, and the range of normal breathing activities will be limited, which will eventually affect the vital capacity and the ventilation volume of breathing, and even cause symptoms such as breathing difficulties and wheezing.
This is not the worst!
The shoulder and neck are also the "master switch" of the brain. The blood injected on the head and face must pass through the shoulder and neck. If the Dazhui point is blocked in the depression under the spinous process of the seventh cervical vertebra, there will be things you don't want to have. "Fuguibao" can cause symptoms such as dizziness, headache, insomnia and dreaminess. In severe cases, it may also cause stroke and cerebral infarction.
Looking down and looking hard is equivalent to 50 kilograms of weight on your head
The European Spine Association issued a statement saying: A person’s head weighs about 5 kilograms. Currently, when you look at electronic devices such as mobile phones, the angle is usually 60°. Due to gravity and leverage, the neck muscles have to bear a weight of more than 25 kilograms.
To put it more vividly: lower your head to play with a mobile phone, which is equivalent to a weight of 50 kg on your head. After a long time, your shoulders and necks will not be able to support it.
Regardless of time, place, and occasion, "seeking hard" will inevitably bring trouble and danger to your life. You can judge your shoulder and neck discomfort through the following cervical spondylosis formation process:
The first stage: temporary neck and shoulder pain, mostly caused by muscle fatigue.
Everyone can feel tight, heavy, and painful backs.
At this time, take a proper rest, relax your emotions, or do simple treatments, and the symptoms will alleviate.
The second stage: muscle fatigue is not relieved, muscles continue to be tense, neck and shoulder muscles spasm, local soft tissue edema, inflammation, compression to the surrounding nerve tissue, neck stiffness, aggravation, and spread to the upper limbs and arms , Finger movement is not flexible, muscle strength decreases.
These symptoms should arouse everyone's attention.
Because it develops to the third stage, the condition is irreversible.
One of the main functions of muscles is to protect the bones. If your muscles have long-term dysfunction, they will cause bone disease, such as bone hyperplasia, narrowing of the foramen, and disc protrusion and other cervical or thoracic diseases.
At this time, treatment is more difficult, and the combination will be better.
Save the "phone neck" trapezius muscle has the final say
Many girls admire other people's right-angled shoulders and slender swan necks, but for the "head-down family", they can only get farther and farther away from the perfect shoulder and neck line.
From time to time I still sighed up to the sky: "Why is my neck so short, and I bury my head for a while, like a steel plate pressed there, miserable?"
There are more unspeakable conceals, always reminding you that life is difficult: as long as you turn your neck, you will make a cool click, which indicates that the neck and shoulder muscles are stiff; you want to nod, raise your head and turn your head at will?
difficult!
This shows that the curvature of the cervical spine has become straight; whether looking up or walking, there will be unsightly neck detection; always leaning forward and staring at the screen, the originally short neck is shorter; your cheeks and chin relax faster This is because more gravity leads to sagging jaws and sagging cheeks.
Don't act quickly after all this?
The top priority is to save your "mobile phone neck" so that organizations can get along happily.
How to save?
The trapezius muscle under the neck is critical.
The trapezius muscle, which extends from our neck all the way down to the middle back, is like a beautiful shawl.
According to the direction of its muscle fibers, it is divided into upper, middle and lower bundles.
Simply put, its function is to help us twist the shoulder blades, shrug, retract, and stand up in our daily activities.
When lowering the head, the upper trapezius muscle bears the weight of the entire head and is forced to maintain a stretched state for a long time.
In addition, if you are not strong, it is as if a thin person weighs tens of kilograms a day without getting a rest. After a long period of time, it will easily cause muscle stiffness, imbalance between related muscles, and finally cause shoulder and neck strain and pain.
If you hold the chest for a long time, the shoulder blades press down the chest cavity, and the lower trapezius muscles of the back do not "participate in work" for a long time. Over time, the muscles of the back will become weaker and round shoulders and hunchback will form.
These 3 actions
Reduce the burden on the "mobile phone family"
Once you know the trapezius muscle, you must understand it next and see what it likes and what it doesn't like.
The following 3 actions can effectively "mobilize" the trapezius muscle and relieve your shoulder and neck!
Action 1: Relaxation
When doing this action, you don't need to pull with your hands, as long as you use your own strength to fight in a slow and controlled manner, this is the safest way and your neck will not be injured.
Movement decomposition: First, sink one side of the shoulder, stretch the head in the opposite direction, look straight ahead, and hold for a few seconds; then turn the neck back, look diagonally upward, stretch while turning, and hold for a few seconds; then recover Lower jaw, look diagonally downward, and hold for a few seconds.
Don't underestimate this set of movements, it can really stretch and relax the upper, middle and lower parts of the trapezius muscle.
Movement 2: elbow around shoulders
This action requires you to sit down first in a cross-legged position.
If you don’t sit upright, you can put a few books or hard objects under your seat bones to help you get your chest straight.
Because when you relax the shoulders and necks, all positions below the shoulders and necks must be upright, so that the shoulders and necks can be properly exercised.
Just like building a building, if the bottom is crooked, the more you build it, the more crooked the building will be.
Movement breakdown: First, let the sit bones sit firmly, place the fingers on the shoulders, flat; draw the elbows forward and touch the elbows; draw the elbows up in a circle, inhale the nose when upward, the ribs are always tight, and the strength is stretched. Don't push forward, the backs of your hands meet behind your head; elbows down, exhale with the word "drink" and relax.
When doing this movement, the neck is always up and the shoulder strength is always down, so that the neck can be stretched better.
Action 3: Surrender
Movement breakdown: Raise your hands flat, bend your elbows, spread your five fingers; exhale downward, sink your shoulder blades, push downwards, and repeat several times.
These 3 actions may as well be regarded as "neck guard cheats", grasping tirelessly every day, and at the same time changing the habit of bowing your head.
After some time, I believe something magical will happen!
Comprehensive Health China, People's Daily Online