1. Cow and cat pose
When performing the cow pose (bending the back, raising the head), the muscles in front of the neck are stretched, helping to relieve tension.
When performing the cat pose (arching the back, bowing the head), the muscles behind the neck and shoulders are stretched, helping to release pressure.
Rhythmic movements help increase blood circulation to the neck, shoulders, and nape, providing oxygen and nutrients to help muscles relax, reducing neck stiffness and pain caused by sitting for long periods or incorrect posture.
How to do:
Kneel down with your hands on the floor (crawling position).
Inhale, arch your back, lift your head up (cow pose).
Exhale, arch your back up to the sky, head down (cat pose).
Do 10 times rhythmically with your breathing.
2. Seated spinal twist
When you turn your body, your neck and shoulder muscles are stretched, helping to reduce stiffness caused by sitting for long periods of time or working in the wrong posture. This position also helps increase flexibility in the spine, helping to reduce upper back pain - an indirect cause of neck and shoulder pain.
Twisting movements help blood circulate better to the neck, shoulders, and nape of the neck, providing oxygen and nutrients, helping to relieve pain, and increasing the flexibility of joints and muscles in the neck and shoulder area.
How to do:
Sit up straight with your legs crossed (or straight if that's uncomfortable).
Rotate upper body to the right, place right hand behind, left hand on right knee.
Hold for 5-10 breaths, switch sides.
3. Child's Pose
When you stretch your arms forward and lower your forehead to the floor, your spine, shoulders and neck are gently stretched, helping to relieve tension and release pressure accumulated in your neck and shoulders due to prolonged sitting or incorrect working posture.
When you bend over, blood circulates better to the head, neck and shoulder area, helping to reduce pain and relax muscles. At the same time, it provides oxygen to the brain, helping to reduce stress and fatigue.
How to do:
Kneel with knees shoulder-width apart.
Stretch your arms forward, forehead touching the floor.
Hold the position for 30 seconds - 1 minute, combined with deep breathing.
4. Neck stretch
When you gently tilt your head to one side, the muscles in your neck, shoulders and nape are stretched, helping to release tension and reduce stiffness caused by sitting for long periods of time, working on the computer or using your phone too much.
Stretching helps increase blood circulation to the neck and shoulders, providing oxygen and nutrients, effectively reducing pain, helping to reduce numbness or stiffness in the neck due to poor blood circulation.
How to do:
Keeping your back straight, place your right hand on top of your head and gently turn your head to the right, to the left, tilt your head back, and bend your face forward.
Hold each movement for 10-15 seconds, then switch sides.
Repeat 3-5 times.
