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Most of us suffer from this pain right now, and these are the exercises that solve it

The stress of the corona year, the rapid return to routine, the stress of a family holiday and life itself - many of us feel a load (and pain) in the neck and shoulder girdle during busy periods.

This is the way to get rid of it

Tags

• Neck

• back pain

• Exercise

Karin Lazarovich Zanzori

Sunday, 04 April 2021, 07:15 Updated: 07:16

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5 exercises for releasing the neck and shoulders (Photo: Osnat Perlstein, clothing: outsideskin.co.il)

Many of you must have been feeling a lot of pressure on your shoulders and neck lately, and it's not just happening like that.

After a whole year of sitting at home we start to get back to our daily routine all at once and soon, but our body has not yet had time to digest that we have gone from 0 to 100 percent activity.

The renewed stress, the required activity, the situation in which we are again obliged to operate under daily pressure combined with countless activities and tasks cause us stress on the body and of course on the mind, and the neck and shoulder girdle area is one of the first victims of this stress.

More on Walla!

How do you get back to a healthy body after a year at home?

The complete guide

To the full article

The good news is that there is a solution.

Here are 5 exercises that will save you from the load in the neck and back area, and will allow you a few pleasant minutes of relaxation of the area and relaxation that will contribute to your continued optimal daily functioning.

what is needed?

Chair or stool and mattress

How to perform?

Perform each exercise 4-6 times.

The training can be performed daily and even twice a day.

How to get up in the morning, before bed, and even at the end of a workout or end a work day at the office or home.

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Exercise 1 - upper back mobility

Sit on a chair right in front, fold your hands behind your head with your elbows at a right angle, while exhaling go down with a round back forward vertebra after vertebrae Chest.

Exercise 2 - Shoulder rotations

Stretch the arms to the sides, turn in one shoulder gently and look in the opposite direction, performing alternately from side to side.

Breathe naturally as you perform the exercise.

Exercise 3 - Release the neck

Turn the head to the right and try to look far beyond the right shoulder, perform alternately.

After 4 reps stay on one side and stretch the neck area with the help of the hand, gently press the head down slightly and stretch on the other side as well, breathing naturally as you perform the exercise.

Always good.

Stretching a cat (Photo: Giphy)

Exercise 4 - Stretching a cat

Standing at position 6, palms shoulder-width apart and knees pelvic-width apart, exhale and arch the back as far as possible.

Exercise 5 - Release shoulder and back

standing position 6, palms shoulder-width apart and knees pelvic-width apart .

Karin Lazarovich Zanzori is a graduate student in sports science (MSC), one of the owners of the "Pilates City" studio - a Pilates equipment studio in Tel Aviv, and online classes.

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practice is conditional on prior consultation with a specialist in the field and a doctor and without medical limitation or pain

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