Easy exercise at home ①
Improve your smartphone neck !
~ Stretch your front neck to get deeper breathing ~
Introduction <br>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 is a change in breathing caused by a forward-leaning posture.
Typical smartphone viewing postures include:
・Head forward ・Front neck muscles contract ・Shoulders roll inward ・Chest cage compressed
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.
Shallow breathing affects the body:
・Feeling more fatigued ・Decreased ability to concentrate ・Worsening stiff shoulders and neck ・Autonomic nervous system imbalance ・Dusty complexion
The effects of stretching the front neck
By continuing to stretch your front neck, you can expect the following effects:
◆Effects on breathing You will be able to breathe deeply. Increased oxygen intake. Breathing will become easier.
◆Effects on posture: It becomes easier to maintain the correct position of the neck. It improves shoulder curling. It makes it easier to straighten the spine.
◆Effects on the whole body Reduces fatigue Improves concentration Improves complexion by improving blood flow Relaxation 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 use too much force, just do it to a comfortable degree ・Continue breathing naturally without holding your breath ・Make sure that the front of your neck is comfortably stretched ・Take a deep breath after stretching to check the effect
<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
1. Don't push yourself too hard
2. If you feel pain, stop immediately.
3. Do what feels comfortable
4. Consistency is the most important thing
5. Maintain good posture
6. Keep your back straight
7. Don't hold your breath
8. Avoid sudden movements
9. If you experience symptoms, consult a doctor or physical therapist. If you experience pain or numbness in your neck, consult a 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.