Destroying human temperament, there are many health risks, 3 actions to correct the forward lean of the neck
Neck leaning forward is a common posture problem in daily life. In layman's terms, it is the neck leaning forward.
In a normal standing posture, the ears and shoulders are in a vertical line. And when the neck leans forward, there is a pronounced bevel.
In fact, even big stars who pay great attention to their body image often have problems with their necks leaning forward——
Studies have shown that the weight of a human head is about 5 kg. When the head is bent forward and the bending angle is 30°, the pressure on the neck muscles will reach 18 kg due to the gravity and leverage principle, the pressure will be 22 kg at 45°, and 25 kg at 60°. more than kilograms.
Therefore, leaning the neck forward not only destroys the temperament, but also makes people look depressed. More importantly, in the long run, it will also cause neck and shoulder muscle tension and soreness, headache, dizziness, arm numbness, shortness of breath, chest tightness and other problems. .
Why do you lean your neck forward?
This is usually because the muscles in the back, chest, neck and other parts are too tense, some are too lacking in strength, and the overall strength is uneven. Looking down to play with mobile phones, using incorrect posture on the computer, sitting for a long time, lack of back exercise, pillows that are too high when sleeping, etc., all of these will cause our necks to lean forward.
How to correct the forward tilt of the neck?
1 Pay attention to your posture every day. Whether you are sitting or standing, remember to open your shoulders back and drop them, straighten your neck, and at the same time slightly retract your jaw.
2 Change bad living habits.
①Look at your mobile phone and avoid bowing your head. The best posture to look down at the phone is to hold the phone high to avoid excessively lowering the head.
②Use a computer to ensure that the line of sight is at the same level as the center line of the screen. Keep your head out of the way and let your neck and back be in a natural bend.
③Choose a pillow of appropriate height for sleeping, so that the cervical spine is at a normal bending angle, and the pillow should not be too high.
3 Recommended 3 actions to adjust the forward tilt of the neck:
①Turn the neck
Turn your head 90 degrees to the left and stay for 3 seconds; then turn your head to the right and stay for 3 seconds. Do two sets of 8 for this set of actions. Then stretch your neck forward as far as possible, stay for 3 seconds, then lean back, stay for 3 seconds, and do two more 8 beats of this group of movements.
This action can relax sore neck muscles, especially suitable for people who have been facing computers and mobile phones for a long time.
② Stretch the neck sideways
Take the right side as an example, place the right hand behind the body obliquely, tilt the upper body to the side to lower the height of the shoulders, clasp the right ear with the left hand, turn to the left, and turn the head to the right so that it can be fully stretched to the oblique For square muscles, keep this stretch for 15-20 seconds, a total of 2-3 groups.
③Stretch the chest muscles
Cross your hands behind your back, continue to pull down with force, and at the same time lift your chest up, and keep taking 5 deep breaths. This action relaxes the chest muscles and can be done for 8 groups each time.