1, self-test turtle neck

2. One week before going to bed

3. Yoga training

4. Habit correction

Self-test method 1:

The observed person naturally stands with his legs together, and looks at whether the earlobe is in a straight line with the shoulder from the side. If the earlobe is in front of the shoulder, it can be judged that the neck leans forward.

Self-test method 2:

Find a wall, stand with your feet together and your back against the wall, relax and rest with your fingers resting on the back of your head. If two fingers can fit in completely, there is still a lot of spare space, and that is the problem of the neck leaning forward.

Improvement exercises before going to bed

Prone posture y

Prepare for prone position, keep your arms straight and your thumb up, with an included angle of about 60. Keep your elbow straight and move your arm in the direction of your thumb. At the end of the exercise, ask your big arm to keep 1-2s out of your ear, and then slowly put it down.

Prone position test

Prepare for prone position, with arms straight.

Thumb up, move your arm in the direction of thumb. 1-2s At the end, keep your arms and shoulders on the same plane, and then slowly put them down.

Prone position w

Thumb up, prone position ready to bend your elbow to form a "W", then slowly lift your arm to the limit and keep it at 1-2s, and then slowly put it down.

Yoga improvement exercise

1. The spine is upright, and the right hand grasps the left arm from the back. The head is close to the left shoulder, and the right shoulder feels stretching away from the head. Keep 10 breathing and change sides.

2. Inhale, lift your right arm horizontally and exhale, extend your right arm from the front to the left, and put your right shoulder and face on the floor at the same time.

Keep breathing at 10 and change sides.

3. Put the forearm on the floor, press the forearm with your fingers open, lift your knees off the ground, straighten your legs and lift your ischium, and press your feet close to your arm 10 breaths and change sides.

4. Starting from the upper pose, straighten your arms and sink your arms, relax your head, and find your knees 1 min.

Habit improvement

Keep the face of 1/3 on the monitor 45-50cm away from the computer screen.

Try to avoid carrying heavy bags. If you must bring more things, please choose a backpack instead of a shoulder bag.

When you are at work, watching TV or using the computer, get up every 30 minutes to exercise.

It can reduce the pressure on the neck, shoulders and back, and choose a pillow that can protect the neck.

Your head falls in the middle of the pillow, and the curved part at the bottom of the pillow provides support and protection for your neck.