Neck, shoulder and back exercises to relieve office syndrome

Sitting in front of a computer all day, almost every day, can cause neck, shoulder, and back pain from incorrect sitting postures. This is because the neck tends to protrude forward and the shoulders will be raised without realizing it. If left untreated for too long.
Before you know it, you may have office syndrome. Therefore, taking some time to exercise your neck, shoulder, and back regularly will help you stay away from office syndrome.
Position 1 Low Load Neck Exerciser (Chin Tuck)
Helps strengthen the deep neck flexors and relaxes them by taking deep breaths to bring oxygen into the body.
- Sit up straight and tuck your chin inward, creating a double chin .
- Gently tense your neck, take a deep breath in and count to 10, then exhale.
- Do this pose 1-2 times every hour.
Pose 2 Isometric Neck Exercise
Tighten the neck muscles in 4 directions to strengthen the upper neck muscles.
- Sit with your back straight, left hand over right hand, place on forehead, tighten neck muscles to move head as little as possible, hold for count 1-10.
- Move your hands to clasp behind the middle of your head, tighten your neck muscles to move your head as little as possible, hold for a count of 1-10.
- Raise your right hand, ทางเข้า UFABET สำหรับสมาชิกใหม่ สมัครวันนี้ รับโบนัสฟรี place your palm on the right side of your head, and tighten your neck muscles to move your head as little as possible. Hold for a count of 1-10.
- Raise your left hand, place your palm on the left side of your head, and tighten your neck muscles to move your head as little as possible. Hold for a count of 1-10.
- Do this set 1-2 times every hour.
- While holding the stretch, inhale and exhale normally. Do not hold your breath.
Pose 3 Angel Wings Exercise ( Angel Wings )
Strengthen the shoulder blade muscles
- Sit up straight and spread your arms so that your shoulder blades are close together.
- Raise your arms so that your fists meet above.
- Pull your arms down to shoulder level.
- Do this up and down 1-2 times every hour.