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❗️4 Administrative posture, neck, shoulders, shoulders. ❗️

📌 4 maneuvers, neck, shoulders, 🏋🏻‍♀️✨♥️# Easy exercise at home # Shoulder neck # Relax # Exercise at home # m2 model

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การบริหารคอ บ่า ไหล่ ไม่เพียงช่วยลดอาการปวดหรือเกร็งเท่านั้น แต่ยังส่งผลดีต่อท่าทางและความคล่องตัวของร่างกายด้วย ท่าที่ 1 พนมมือ เลื่อนมือไปด้านซ้ายพร้อมดันหัวไปด้านขวา ช่วยยืดกล้ามเนื้อด้านข้างคอและไหล่อย่างลึก ท่าที่ 2 เงยหน้า ลดหนอกคอ เหมาะสำหรับคนที่มีปัญหาเหนียงหรือกรอบหน้าไม่ชัด ช่วยกระชับกล้ามเนื้อด้านหน้าคอ ท่าที่ 3 ดันคอ ซ้าย ขวา เป็นรูปตัว V เหมาะกับผู้ที่รู้สึกคอตึง ล้าหรือเกร็งบ่อย ท่าที่ 4 ประสานมือ ยกมือขึ้น ลง พร้อมหายใจเข้าออก ช่วยคลายความตึงตัวบริเวณหลังและคอได้อย่างมีประสิทธิภาพ คำแนะนำเพิ่มเติม ควรทำท่าบริหารอย่างสม่ำเสมอวันละ 3 เซต เซตละ 50 ครั้ง เพื่อผลลัพธ์ที่ชัดเจน นอกจากนี้การหายใจลึกและช้าในขณะที่บริหารยังช่วยให้กล้ามเนื้อผ่อนคลายและลดความเครียดได้ดีขึ้น สำหรับใครที่ทำงานนั่งโต๊ะนานๆ แนะนำให้ใช้เวลาว่างมาบริหารคอ บ่า ไหล่ ด้วยท่าง่ายๆ เหล่านี้ เพราะนอกจากจะช่วยบรรเทาอาการปวดแล้ว ยังทำให้รู้สึกผ่อนคลายและกระปรี้กระเปร่ามากขึ้นในแต่ละวัน

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