What kind of exercise can you do if you have sore shoulders and neck? Analysis and practical guide of hot topics across the Internet in 10 days
Recently, with the popularity of working from home and sedentary lifestyle, shoulder and neck pain has become one of the hot health topics discussed all over the Internet. The following are the five related keywords with the highest search volume on the entire Internet in the past 10 days (as of November 2023):
| Ranking | keywords | Search volume trends |
|---|---|---|
| 1 | Self-help methods for shoulder and neck pain | ↑85% |
| 2 | office stretching exercises | ↑72% |
| 3 | Prevention of cervical spondylosis | ↑68% |
| 4 | Yoga relieves shoulder and neck pain | ↑65% |
| 5 | How to use fascia gun | ↑53% |
1. Why has shoulder and neck pain become a common problem among modern people?
Data show that more than 80% of white-collar workers in my country have shoulder and neck problems. The main reasons include: long-term use of mobile phones with their heads lowered (an average of 4.8 hours a day), poor sitting posture (62% of people have a hunchback phenomenon), and lack of exercise (71% of them exercise less than 3 hours a week).
2. 5 scientifically proven effective exercises
| exercise type | specific actions | Effect | Frequency recommendations |
|---|---|---|---|
| neck stretch | Left and right side flexion and stretching, front and back stretching | Relieve muscle tension | Once every 2 hours |
| shoulder wrap | Draw circles forward and backward | Improve blood circulation | 3 groups a day |
| yoga cat pose | Kneeling position, alternating between arched back and slumped waist | Improve spinal flexibility | 5 times in the morning and evening |
| elastic band training | Lateral stretching, high pull-down | Strengthen rotator cuff muscles | 3 times a week |
| swimming | breaststroke, backstroke | Overall muscle relaxation | 2 times a week |
3. 3 popular solutions that netizens have actually tested to be effective
1."3-Minute Office First Aid": A series of actions with over 12 million views on Douyin, including combined actions such as self-traction of the neck (supporting the back of the head with both hands and slowly leaning back), scapula squeezing (retracting the elbows), etc.
2."Relaxation routine before bed": A program that has been collected 87,000 times in Xiaohongshu, including a three-step process of hot compress → fascial ball relaxation → static stretching.
3."Micro-movement at workstation": A 1-minute exercise plan that automatically reminds you every hour developed by the owner of Bilibili UP. It is especially suitable for sedentary people such as programmers.
4. Important reminders from professional doctors
1. If symptoms such as hand numbness or dizziness occur, seek medical attention immediately
2. Avoid strenuous exercise during acute pain period
3. Keep your breathing steady during exercise and maintain each movement for 15-30 seconds.
4. It is recommended to combine with regular physical therapy (such as acupuncture, massage) for better results
5. Supporting improvement plan
| Auxiliary measures | Specific methods | Effect bonus |
|---|---|---|
| Pillow selection | Memory foam pillow with height 8-12cm | +40% sleep quality |
| working environment | The center of the monitor is at eye level | Reduce neck pressure by 30% |
| Nutritional supplements | Magnesium + vitamin B complex | Accelerate muscle recovery |
Through systematic exercise + scientific maintenance, most people's shoulder and neck problems can be significantly improved within 4-6 weeks. It is recommended to save the training programs recommended in this article and keep recording the daily improvements. Healthy living habits are the fundamental way to stay away from pain!
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