【Body management】A few actions to correct the "turtle neck", and return your upright posture!

 That is, "the neck leans forward"

 The reasons for this posture are:

 1. Often bow your head to play with your mobile phone or use the computer for a long time

 2. The sleeping pillow is too high

 3. Lack of back movements in strength training leads to muscle imbalance and so on.

The impact of the "turtle neck" on the image is very serious, and the hunchback with the chest and hunchback looks very "obscene".

If the problem of head protrusion is not corrected for a long time, it may lead to chronic muscle strain and herniated discs; compression of nerves, causing tension headaches; Decreased lung capacity, affecting cardiovascular health; Blood circulation slows down, affecting the blood supply to the brain!

The method for the first two points is: don't bow your head to play with your phone, hold your phone flat in sight; Correct posture with a computer; Change to a lower pillow.

Correct the forward tilt of the neck and correct the imbalance of the back muscles. Specifically, there are four steps:

 1. Relax your neck muscles

 2. Stretch tense muscles

 3. Strengthen weak muscles

 4. Maintain a good body shape

When many people complain of "uncomfortable neck", most of them want to express that the position is heavy and stiff, and in severe cases, it can cause symptoms such as dizziness or headache.

Because at a deep level, these muscles don't relax well with stretching. At this time, we can use a massage ball or a tennis ball or something like that to relax with a massage, and the effect is very good.

Press the ball against the lower edge of the occipital bone, which is the upper X X mark

Once the ball is on it, move your head, find the area where you can feel a little pain, and roll and press repeatedly in a small area for 5 minutes. Do it on both sides, keeping it relaxed during the process, tucking your chin and not shrugging your shoulders.

The back is like a spring, you pull it from the front and it leans forward. Tense muscles are that pull. So the way to correct it is to let the tense muscles relax and the weaker muscles become stronger.

 (1) Neck extension

 Stretch the tense side neck muscles, suitable for people who often bow their heads.

Note: Keep your feet shoulder-width apart and keep your upper body upright without shrugging your shoulders. Press down with your head in one hand.

 Frequency: Left and right directions, maintain 30s on each side, repeat 3 times.

 (2) Wall chest pulling exercise

To relieve tension in the anterior deltoid muscles and pectoral muscles, if you have symptoms of round shoulders with chest, you should do this action frequently.

Initial position: Keep the palms of your hands and the forepaws of your toes against the wall, keeping a straight line from your head to your heels.

A set of movements: press the upper body in the direction of the wall, and bend the left leg at the same time. (You can change the angle between the arms)

 Frequency: Hold each movement for 30s and repeat 3 times.

 (1) Swim training

 It can strengthen the posterior deltoid and trapezius muscles of the back, and at the same time can slim the stomach.

Note: The whole set of movements is supported by the abdomen only, and the legs and arms are suspended in the air, alternating back and forth.

 Frequency: 15 reps in a set, 3 repetitions.

 (2) Alternate movements

If you can't do the above action, you can refer to the less difficult one.

Note: Left hand and right foot, right hand and left foot, cross up. The other hand and foot can be placed on the ground.

 Frequency: 15 reps in a set, 3 repetitions.

 (3) Latissimus dorsi exercises

 As with the first movement, strengthen the posterior deltoid and trapezius muscles in the back.

Note: The whole set of movements is supported by the abdomen only, the legs and arms are suspended in the air, and the arms are extended.

 Frequency: 15 reps in a set, 3 repetitions.

 (4) Back stretching

 This movement not only strengthens the back muscles, but also exercises the vest line.

Note: Keep your feet close to the ground below your chest, and don't use your feet to lean on your back muscles.

 Frequency: 15 reps in a set, 3 repetitions.

 (5) Sit-ups

 Sit-ups, which can be practiced by one person, only need one wall.

Note: Keep your hips and legs close to the wall and your body at 90°. Rely on the strength of your abdomen and back to get up.

 Frequency: 15 reps in a set, 3 repetitions.

 (6) Cat-cow pose

This maneuver improves the flexibility of the thoracic spine and helps correct the forward tilt of the neck and the latching of the chest.

 Initial position: Like a cat, keep your back arched high and your hands off the ground.

A set of movements: the thoracic vertebrae sink, concave in arc, like a camel. Then bow up again, and repeat the movement.

 Frequency: Do each movement 20 times, repeat 3 sets.

⑦ YTWL

This set of movements is designed to strengthen the weak muscles in the back, which can prevent and improve the posture of the hunched back.

Pay attention to the squeeze of the shoulder blades (two large butterfly bones in the back) throughout the group, with the thumb facing up and the upper back straight. Do 10 reps from Y to T, 10 reps from T to W, and 10 reps from W to L for each set, 3 sets at a time.

In addition to the above physical training, standing against the wall is also a very effective way to improve posture and temperament.

Movement requirements: Keep the back of the head, shoulder blades, hips and heels against the wall for one minute.

This movement must be practiced every day, a bad body shape can help correct it, and a perfect body shape can help you maintain it.

Basically, if you can do the above movements regularly, it can be a good way to alleviate the problem of head protrusion.

Of course, in addition to this kind of improvement training, the most important thing is to always pay attention to maintaining the correct posture in life, so that everyone can "lead mildew as a warning" and avoid the occurrence of "turtle neck".

To improve the "turtle neck", you need to practice consistently, early prevention is king, and you should pay more attention to developing good daily habits.