如何帮助减轻疼痛部位的压力?

如何帮助减轻疼痛部位的压力?

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.

人的身体构造非常完美，灵活。虽然身体的某些部位会感到压力、疲劳……它也知道如何应对这些压力。所以，如果你觉得身体的某些部位累了，比如脖子和后背，不要太惊讶，这是完全有可能的。

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，这种不适会影响我们的情绪和能量。它让我们感到不适，不想做任何事，只想放松，立即消除那种不愉快的感觉。

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.

我们最常感到疼痛的地方有5个，分别是脖子、肩膀、下背、上背和指关节。有没有办法减轻这些体位的压力和疼痛?答案是肯定的。你甚至可以在家里或工作中通过简单的练习来做到。

1. Reduce tension in the neck

减少颈部紧张

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.

为了减轻颈部的紧张感，你可以马上尝试这个自我伸展的姿势。它可以在你站着或坐着的时候完成。

- 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.

-将双手的手指编织在一起，放在脑后，如图所示。开始轻轻挤压你的手周围的颅底。用你的手推你的头，抬起你的手肘。你可以把下巴朝向胸部。

Hold this position for 30 seconds.

保持这个姿势30秒。

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

-重复3-5次，然后轻轻松开手。

2. Reduce shoulder stress

减轻肩膀的压力

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.

减少胸部和肩部的紧张也可以帮助减少颈部的紧张，因为这些身体部位是相连的。做这个练习，站在一个角落前面。

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

站在距离房间墙角0.6米远的地方，面朝墙角。

- Put your feet together.

-把你的脚并在一起。

- 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只手放在墙上(每只手在墙的一边)，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.

开始轻轻倾斜，尽可能靠近墙壁倾斜，但记住不要伤害。如果你感到疼痛，停止锻炼。

Hold this position for about 30 seconds to 1 minute.

保持这个姿势30秒到1分钟。

3. How to reduce stress in the lower back

如何减轻腰部的压力

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.

为了减少你下背部的压力，把你的背部拉到床的边缘，这样你的头就会比你的脊柱低。如果你的脊椎有任何损伤，不要这样做。

- 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。你的肩胛骨应该从床的边缘移开，你的头部应该低于床的高度，如图所示。

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

放松你的背。开始轻轻地把手伸向地板。慢慢呼吸。

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

保持5秒钟。然后回到开始的位置，充分呼吸。

4. How to reduce stress in the upper back

如何减轻上背部的压力

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种姿势最容易让人感到疼痛，包括脖子和肩膀:马上做这个动作来缓解这些部位的压力。

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.

为了摆脱你肩膀附近的上背部的紧张，做这个练习。你需要站在桌子旁边来进行这个练习。

- 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.

-一只手放在桌子上稳住自己。放松你的肩膀。另一只手臂应该放松朝向地板。转动——你的手不要放在桌子上形成一个小圈。

Do 10 spins in each direction, once a day.

每个方向做10次旋转，每天一次。

5. How to relax your knuckles

如何放松你的指关节

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

手指运动对改善手的整体状况很有帮助。

- 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，就像你在祈祷一样。

- 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边，然后再移到右边。

- Make sure you are not using your wrist.

确保你不用手腕。

Keep doing this as much as you need to.

你需要做多少就做多少。