Stay in front of the computer for a long time every day and work intensely. It is best to relax every 1 to 2 hours to simply relieve your shoulders and neck. Avoid fatigue and aggravation of pain caused by accumulation over time.
You can use the following methods to cooperate with slow breathing, inhale outward or upward, and relax and return to normal after exhalation. If you can close your eyes, it will help to connect with your body and strengthen the relaxation effect.
Yoga to improve shoulder and neck pain methods and principles:
1. Rotate the head back and forth, move the cervical spine, increase flexibility
2. Extend the top of the head (baihui point) upwards to open up the space of the cervical spine
3. Turn your shoulders and move your stiff muscles
4. Fold your hands behind your back, open your shoulders and relax your chest muscles
Atisha-Yo Jin Exercise