Winter is coming to an end, but how are you doing? Even if you wear thick clothes, there are days when you feel cold from the core of your body, and the harsh winter continues.
When the body gets cold, I think that some people suffer from chronic symptoms such as sluggishness and stiff shoulders.
For those of you who are suffering from such “stiff shoulders and back pain”, this time we will introduce recommended stretches to overcome winter!
table of contents
- What are the causes of stiff shoulders and back pain?
- Stretching for stiff shoulders
- Stretching for back pain relief
- Points for stretching
- summary
What are the causes of stiff shoulders and back pain?
■Stiff shoulders
There are various factors that make it difficult to generalize, but one of the major factors is that it supports the weight of the head, which is said to weigh about 205 kg for an adult.
It is said that slouching for a long time, such as reading a book, touching a computer, or touching a smartphone, puts a strain on the shoulder muscles to support the head.
The muscles that are burdened at this time are the trapezius muscles, which cover a wide range from around the shoulder blade to the shoulders and neck.
Poor blood circulation in the trapezius muscle, which is always in a tense state, is considered to be a major cause of stiff shoulders.
By loosening these muscles and relieving tension, blood flow can be improved.
■ Lumbar pain
Low back pain is caused by a variety of factors, such as frequent movement on a daily basis, constant standing or sitting, and lack of exercise. It is believed that this is due to the weight bearing on the lower back.
<Lumbar image>
The lumbar spine is bone, not muscle, but it is muscle that supports the bone.
The lumbar vertebrae are bones, but when the muscles around them become stiff, they are burdened.
Relaxing the muscles around the waist, such as the back of the thigh, buttocks, and hip joints, and relieving the weight burden on the lumbar spine is effective in improving back pain.
Stretching to prevent and improve stiff shoulders
I will introduce you to the trapezius muscle stretch that I introduced earlier.
The trapezius muscle has a very large area of attachment, so it needs to be stretched in multiple directions.
Let’s stretch with the image that the core of the body is loosened while feeling that it is moving from the shoulder blade firmly!
●Bend your neck diagonally and keep it in a comfortable position!
●Let’s be conscious of pulling the shoulder blades apart greatly!
Stretching to prevent and improve low back pain
Back pain is often said to be caused by bones such as pelvis and lumbar vertebrae.
Therefore, it is very effective to loosen the muscles around the bone.
●It is a stretch of the back of the thigh. Exhale slowly with each leg.
If you have time, let’s curl up a little like the picture!
●It is a stretch of the hip joint. Bring your feet together and pull them toward your body.
The closer you get to your body, the stronger the stretch will be, so adjust yourself!
Points for stretching
The point is to stretch both stiff shoulders and back pain without straining without causing pain!
In addition, stretching is even more effective if you do it after taking a bath when your body is warmed up.
Let’s make it a standard practice to stretch after relaxing in a warm bath and get through the winter a little longer!
summary
How was it?
Every move is a move that can be implemented right now at home.
If you think, “I’m not good at stretching because my body is stiff…”, it’s okay! Don’t compare yourself to others and try to stretch in a way that feels good to you.
Move your body with moderate exercise, relax your body with proper stretching, and live a healthy and fulfilling life forever!
In the studio program of the fitness club Co-Spa, we have prepared a number of programs that beginners can participate in easily and with peace of mind, including stretching.
Please come and visit and experience it once.
