Some white-collar workers have very tense shoulders and necks due to long hours of desk work. Therefore, we recommend that white-collar workers do some massage to relax their shoulders and necks after returning home. So what do you think are the foam rolling exercises to relax the shoulder and neck muscles? Let’s go take a look below!
First Action
First, we prepare a foam roller, then place the foam roller horizontally in the middle of our back, and place our hands on the back of our heads. Keeping your knees bent, lift your hips so that the angle of your head is slightly higher than your back, then slowly roll the foam roller from your back to your shoulders, breathe a little and relax your body.
Second action
Put the foam roller a little lower on our mid-back, lift our buttocks upward, put our hands on the back of our heads, lift our buttocks up, and then slowly lower our buttocks down. If our back muscles are already tight, it will be more difficult for our hips to lower down. At this time, don't force yourself to lower to the ground. When training this movement, do it however you feel comfortable. When completing this action, do not stand up suddenly, gently move our body upward, lift the buttocks, and then let the body drive the foam roller and roll the foam roller under the body.
The third action
We place the foam roller vertically on the yoga mat, and then lie on the foam roller. The ideal position is above our neck, leaning on the top end of the foam roller. The width of our feet is equal to the width of our shoulders. Hold still.
We raise our two hands and straighten them upward. The straightening here means completely straightening. Even our shoulder blades will move upward along with it, and then put them down. When training, our upper back should be close to the foam roller.
Next, we adjust the position of our arms so that the arms are located diagonally above the body, and perform the same action again. After completing the oblique upward movements, perform the oblique downward stretching movements. Movements in 3 directions, we do 5 times in each direction.