如何幫助減輕疼痛部位的壓力?

如何幫助減輕疼痛部位的壓力?

The human body is very perfectly constructed and flexible. Although the body parts can experience stress, fatigue ... it also knows how to respond to those stressors. So, if you feel tired in body parts, such as the neck and back, do not be too surprised, this is completely possible.

人的身體構(gòu)造非常完美，靈活。雖然身體的某些部位會(huì)感到壓力、疲勞……它也知道如何應(yīng)對(duì)這些壓力。所以，如果你覺(jué)得身體的某些部位累了，比如脖子和后背，不要太驚訝，這是完全有可能的。

Unfortunately, that discomfort affects our mood and energy. It makes us feel unwell, do not want to do anything, just want to relax to eliminate that unpleasant feeling immediately.

不幸的是，這種不適會(huì)影響我們的情緒和能量。它讓我們感到不適，不想做任何事，只想放松，立即消除那種不愉快的感覺(jué)。

There are 5 common places where we experience pain the most, which are the neck, shoulders, lower back, upper back, and knuckles. Is there a way to reduce the stress and pain in these positions? The answer is yes". You can even do it at home or at work by doing simple exercises.

我們最常感到疼痛的地方有5個(gè)，分別是脖子、肩膀、下背、上背和指關(guān)節(jié)。有沒(méi)有辦法減輕這些體位的壓力和疼痛?答案是肯定的。你甚至可以在家里或工作中通過(guò)簡(jiǎn)單的練習(xí)來(lái)做到。

1. Reduce tension in the neck

減少頸部緊張

To reduce the tension in your neck, you can try this self-stretching pose in no time. It can be done while you are standing or sitting.

為了減輕頸部的緊張感，你可以馬上嘗試這個(gè)自我伸展的姿勢(shì)。它可以在你站著或坐著的時(shí)候完成。

- Knitting the fingers of the hands together and put behind the head as shown. Begin gently squeezing your hand around the base of the skull. Use your hands to push against your head and raise your elbows. You can bring your chin towards your chest.

-將雙手的手指編織在一起，放在腦后，如圖所示。開始輕輕擠壓你的手周圍的顱底。用你的手推你的頭，抬起你的手肘。你可以把下巴朝向胸部。

Hold this position for 30 seconds.

保持這個(gè)姿勢(shì)30秒。

- Repeat 3-5 times and then gently release your hands from the head.

-重復(fù)3-5次，然后輕輕松開手。

2. Reduce shoulder stress

減輕肩膀的壓力

Reducing tension in your chest and shoulders can also help reduce tension in your neck, as these body parts are linked together. To do this exercise, stand in front of a corner.

減少胸部和肩部的緊張也可以幫助減少頸部的緊張，因?yàn)檫@些身體部位是相連的。做這個(gè)練習(xí)，站在一個(gè)角落前面。

Stand at a distance of 0.6m from a corner of the wall in the room, while facing the corner.

站在距離房間墻角0.6米遠(yuǎn)的地方，面朝墻角。

- Put your feet together.

-把你的腳并在一起。

- Place 2 hands on the wall (each hand is on one side of the wall), the elbow should be slightly lower than the height of the shoulders.

- 2只手放在墻上(每只手在墻的一邊)，手肘的高度略低于肩膀的高度。

Start gently leaning, leaning as close to the wall as possible, but remember not to hurt. If you feel pain, stop exercising.

開始輕輕傾斜，盡可能靠近墻壁傾斜，但記住不要傷害。如果你感到疼痛，停止鍛煉。

Hold this position for about 30 seconds to 1 minute.

保持這個(gè)姿勢(shì)30秒到1分鐘。

3. How to reduce stress in the lower back

如何減輕腰部的壓力

To reduce the stress in your lower back, stretch your back over the edge of the bed so that your head can fall lower than your spine. Do not do this if you have any injuries to the spine.

為了減少你下背部的壓力，把你的背部拉到床的邊緣，這樣你的頭就會(huì)比你的脊柱低。如果你的脊椎有任何損傷，不要這樣做。

- Lay up. Your shoulder blade should be removed from the edge of the bed and your head should be below the height of the bed, as shown in the picture.

—躺下。你的肩胛骨應(yīng)該從床的邊緣移開，你的頭部應(yīng)該低于床的高度，如圖所示。

Relax your back. Begin to gently extend your hands toward the floor. Breathe slowly.

放松你的背。開始輕輕地把手伸向地板。慢慢呼吸。

Hold for about 5 seconds. Then return to the starting position and breathe fully.

保持5秒鐘。然后回到開始的位置，充分呼吸。

4. How to reduce stress in the upper back

如何減輕上背部的壓力

There are 5 positions on the body most often suffer from pain, including neck and shoulders: Do this right away to relieve stress in those areas of the body.

有5種姿勢(shì)最容易讓人感到疼痛，包括脖子和肩膀:馬上做這個(gè)動(dòng)作來(lái)緩解這些部位的壓力。

To get rid of the tension in your upper back near your shoulders, do this exercise. You need to stand near a table to practice this exercise.

為了擺脫你肩膀附近的上背部的緊張，做這個(gè)練習(xí)。你需要站在桌子旁邊來(lái)進(jìn)行這個(gè)練習(xí)。

- Put one hand on the table to steady yourself. Relax your shoulder. The other arm should be relaxed towards the floor. Turn - your hands are not resting on the table in a small circle.

-一只手放在桌子上穩(wěn)住自己。放松你的肩膀。另一只手臂應(yīng)該放松朝向地板。轉(zhuǎn)動(dòng)——你的手不要放在桌子上形成一個(gè)小圈。

Do 10 spins in each direction, once a day.

每個(gè)方向做10次旋轉(zhuǎn)，每天一次。

5. How to relax your knuckles

如何放松你的指關(guān)節(jié)

Finger exercise is great for improving the overall condition of your hands.

手指運(yùn)動(dòng)對(duì)改善手的整體狀況很有幫助。

- Put your hands together as if you were clapping your hands, similar as if you were praying.

把你的手放在一起，就像你在拍手，就像你在祈禱一樣。

- Then move all your fingers to the left and then to the right.

然后把所有的手指都移到左邊，然后再移到右邊。

- Make sure you are not using your wrist.

確保你不用手腕。

Keep doing this as much as you need to.

你需要做多少就做多少。