Easy exercise at home ①
Improve your smartphone neck !
~ Stretch your front neck to get deeper breathing ~
Introduction: Are you breathing shallowly?
Have you ever spent a lot of time using your smartphone or computer and suddenly realized that your neck was leaning forward and your shoulders were rounded?
Maintaining this posture for a long time actually has a major impact on breathing. Tension in the neck and shoulder muscles restricts rib cage movement, causing shallow breathing.
The "Front Neck Stretch" we will introduce this time is a simple exercise that effectively stretches the muscles in the front of your neck and helps you regain deep breathing.
The effect of smartphone neck on breathing
Changes in breathing caused by a forward leaning posture
Typical smartphone viewing postures include:
Head forward
Contraction of the front neck muscles
Shoulders roll inward
chest compression
This position restricts the movement of the diaphragm and prevents the lungs from expanding properly, resulting in shallow breathing and a lack of oxygen in the body.
How shallow breathing affects the body
When breathing becomes shallow:
You become more likely to feel tired
Poor concentration
Worsening shoulder and neck stiffness
Autonomic nervous system imbalance
Your complexion looks dull
The effects of stretching the front neck
By continuing to stretch your front neck, you can expect the following benefits:
Respiratory benefits
You will be able to breathe deeply
Increased oxygen uptake
Breathing becomes easier
Effects on posture
Helps maintain correct neck position
Improves shoulder roll
It makes it easier to straighten your spine
Whole-body effects
Reduced fatigue
Improved concentration
Improved complexion due to improved blood flow
Relaxing effect
Basic front neck stretch
manner:
1. Stand up straight and correct your posture
2. Close your mouth, look up, and stretch the front of your neck by sticking your chin out.
3. Tilt your chin diagonally upwards to further stretch the muscles on your right and left sides.
4. Slowly return your head to the starting position and repeat 2-3 times.
point:
Do not apply too much force, just enough to feel comfortable
Continue breathing naturally without holding
Be aware of a comfortable stretch in the front of your neck
Take a deep breath after stretching to see the results
<Timing for effective stretching >
Incorporate it into your morning routine
Stretching after waking up can help you switch on your breathing for the day. Deep breathing also helps you wake up feeling refreshed.
In between desk work
Try stretching between tasks about once an hour. This will help you relax your stiff muscles and restore your focus with deep breathing.
For relaxation before bedtime
It helps you reset the fatigue of the day and increase relaxation through deep breathing, which also leads to better quality sleep.
Points to note when stretching
Don't push yourself too hard
If you feel pain, stop immediately
Do as much as feels comfortable
Continuity is the most important thing
Do it with the correct posture
Perform with your back straight
Don't hold your breath
Avoid sudden movements
If you have symptoms, consult a specialist
If you have neck pain or numbness, talk to your doctor or physical therapist before starting any stretches.
Summary: Deep breathing for a healthy life
Stretching your front neck is an essential form of self-care for modern people. Just a few minutes of consistent practice can significantly improve the quality of your breathing. When you learn to breathe deeply, you'll feel less tired, your concentration will improve, and your complexion will look better. Above all, your mind and body will feel more relaxed, making your daily life more comfortable. Start with just one stretch a day and experience the comfort of deep breathing.