Destroying temperament, there are many health risks, 3 actions to correct the forward neck
Forward neck tilt is a common posture problem in daily life. In layman's terms, it is the forward tilt of the neck.
In a normal standing position, the ears and shoulders are in a vertical line. And when the neck is tilted forward, there is a pronounced bevel.
In fact, even if it is a big star who pays great attention to body image, many have the problem of neck leaning forward——
Studies have shown that the weight of a human head is about 5 kg. When the head is bent forward, when the angle of bending is 30°, due to the principle of gravity and leverage, the pressure on the neck muscles will reach 18kg, at 45°, the pressure will be 22kg, and at 60°, it will reach 25 kg over kilograms.
Therefore, leaning the neck forward not only destroys the temperament, but also makes people look uninspired. More importantly, in the long run, it will also lead to various problems such as neck and shoulder muscle tension, headache, dizziness, numbness in the arms, poor breathing, and chest tightness. .
Why does the neck lean forward?
This is usually because some muscles in the back, chest, neck and other parts are too tense, some are too weak, and the overall strength is not balanced. Playing with your head down, using your computer incorrectly, sitting for long periods of time, lack of back exercise, sleeping with a pillow that's too high, etc., can all cause our necks to lean forward.
How to correct forward neck tilt?
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 slightly retract your jaw.
2 Change bad habits.
①Look at your mobile phone, and don’t be a bow-headed person. The best posture for looking down at the phone is to hold the phone high and avoid looking down too much.
②Using a computer, ensure that the line of sight is level with the midline of the screen. Don't lean your head forward, keep your neck and back in a natural bend.
③ Use a pillow with a suitable height to sleep, 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 your neck
Turn your head 90 degrees to the left and hold for 3 seconds; then turn to the right and hold for 3 seconds. Do two 8-beats for this set. Then stretch the neck forward as much as possible, hold for 3 seconds, then lean back, hold for 3 seconds, and do two 8-beats for this group of actions.
This action can relax the sore neck muscles, especially for people who are facing the computer and mobile phone for a long time.
②Stretch your neck sideways
Taking the right side as an example, place the right hand diagonally behind the body, tilt the upper body sideways to lower the shoulder height, clasp the right ear with the left hand, lean to the left, and turn the head to the right so that it can be fully stretched to the diagonal. Quadratus, hold this stretch for 15-20 seconds for 2-3 sets.
③ stretch the chest muscles
With your hands crossed behind your back, continue to pull down with force, while keeping your chest up and hold for 5 deep breaths. This action relaxes the chest muscles and can be done 8 sets at a time.