How to relieve neck and back pain in 3 to 15 minutes a day

Since January 3, as part of the fight against the spread of the Covid-19 coronavirus pandemic, we have resumed teleworking.

In other words, about eight hours spent at a desk offering more or less ergonomics.

If our eyes pay the price for overconsumption of screens, our backs also suffer, in particular the trapezoids.

Julia Lemetais, masseur-physiotherapist (1), gives us five exercises to relieve this muscle which "starts from the skull, goes down to the neck, to the neck, and ends between the two shoulder blades", defines the professional.

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Stretch the sides of the muscle

When standing or sitting, "tilt your head to the left side, your ear comes closer to your shoulder and the tip of your nose turns towards it," says the professional.

This stretches the trapezoid on the right side.

For even more efficiency, "you can also lower the right shoulder towards the ground and raise the right ear towards the ceiling", explains Julia Lemetais, thus the two ends of the muscle will be opposite.

Then, we reproduce the movement by tilting the head to the right side, to stretch the trapeze to the left side.

Stretch the set

In a sitting or standing position, "cross your hands behind your head and tilt it forward," says the physiotherapist.

This stretches the part between the shoulder blades and along the cervical spine ”.

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Strengthen your trapezoids

Building muscle will allow you to act upstream, reduce back pain and obtain better posture.

You will need to bring a tea towel or a small towel.

“Stand up, place the tea towel behind your head, level with a high ponytail.

While holding the fabric, pull with your hands to move the head forward, your head will have to push up, as if to grow taller and backward, as to make a double chin, hold ten seconds then repeat », Specifies Julia Lemetais.

Work the posture

When you sit in front of a computer in a chair for several hours, your head tends to lean forward and your back to hunch up.

This bad posture unsurprisingly leads to pain.

To remedy this, "tighten the shoulder blades as much as possible, taking care not to raise the shoulders towards the ears", indicates the specialist.

5 yoga movements at the office to relax a back strained by the cold

5 yoga movements at the office to relax a back strained by the cold

5 yoga movements at the office to relax a back strained by the cold - "Like a yogist"

Anne-Charlotte Vuccino, September 2016, Ed.

Solar, € 16.90

Photo Anthony Voisin

"The ostrich"

This movement relaxes the neck.

Photo Anthony Voisin

"The straight head metronome"

Relieves neck and trapezius tension and relieves headaches related to muscle tension.

Photo Anthony Voisin

"Chicken wings"

Strengthens and relaxes the muscles of the shoulders, while warming the upper body.

Photo Anthony Voisin

"Handcuffs forward"

"The Twist"

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6 photos

Relax before going to sleep

Get a small round cushion, or a roll-up towel.

“Lie on your back in your bed and position the pillow at neck level.

Do nothing and enjoy five to twenty minutes.

Falling asleep in this position is not serious, ”explains the specialist.

Another tip to relax your trapezius: self-massage.

“Place your hands at shoulder level, fingers back, elbows forward.

Make small circular movements with your fingers all the way down the shoulder to the spine, and work your way up from the spine to the base of the neck, ”recommends the masseuse.

(1) Julia Lemetais is author of

, Éd.

Leduc.s, 17 euros.

* Originally published in April 2020, this article has been updated.

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