Hello there! As a health and fitness professional with a focus on body mechanics and ergonomics, I'm here to provide you with some expert advice on how to loosen up those stiff shoulders of yours. Shoulder tension is a common issue, especially among those who spend long hours at a desk or in front of a screen. It's important to address this not just for comfort, but also for overall health and to prevent potential long-term issues like chronic pain or limited mobility. Let's dive into some effective techniques you can use to alleviate that tightness.
Step 1: Neck Rolls
Begin by sitting comfortably with your back straight. Start with a gentle neck roll. Tilt your head to the right and slowly roll it down towards your chest, then roll it to the left, creating a "U" shape with your neck. This movement helps to release tension in the neck muscles, which are closely connected to the shoulders.

Step 2: Neck Stretches
Next, perform a neck stretch. Gently bend your ear towards your right shoulder, bringing your right hand up to your head to provide gentle pressure. Hold this position for a few seconds, then switch to the left side. This helps to stretch out the muscles on the sides of your neck.

Step 3: Cross-Body Arm Stretch
For the cross-body arm stretch, extend your left arm across your chest, and with your right hand, gently pull your left arm closer to your body. This should create a stretch across your chest and shoulder. Hold for a few seconds, then repeat on the other side.

Step 4: Angular Neck Stretch
The angular neck stretch targets the muscles at the front of your neck. Tilt your head to one side, then gently drop your ear towards your shoulder. You should feel a stretch along the side of your neck. Hold for a few seconds, then switch sides.

Step 5: Low-Back Hand Clasp
This stretch not only works on the shoulders but also on the lower back. Clasp your hands together in front of your chest, then extend your arms out in front of you and lower them towards the floor. This movement stretches the muscles across your upper back and shoulders.

Step 6: Reverse Prayer Pose
Finally, the reverse prayer pose is a yoga-inspired stretch that can help open up the chest and shoulders. Place your hands behind your back with the palms facing each other and the fingers pointing up. Gently press your hands together and lift your chest, feeling the stretch across your shoulder blades.

Remember to breathe deeply and consistently throughout these exercises. Proper breathing can enhance the effectiveness of your stretches and help you relax further.

It's also important to note that consistency is key. Repeat these exercises hourly up to 10 times a day to maintain flexibility and prevent stiffness from setting in.

Now, let's move on to the translation of the above advice into Chinese.

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Repeat hourly up to 10 times.Neck Rolls. Tilt the head to the right and slowly roll it down (chin to chest) and to the left (making a "U" shape). ... Neck Stretches. Bend right ear to the right shoulder. ... Cross-Body Arm Stretch. ... Angular Neck Stretch. ... Low-Back Hand Clasp. ... Reverse Prayer Pose.read more >>