Hành động gập cổ tự nhiên lâu dài sẽ khiến các biểu hiện của chứng đau cổ vai gáy xuất hiện. Vậy làm thế nào để có thể giảm đau cổ vai gáy ngay cả khi tại nhà? Bài viết dưới đây sẽ cung cấp cho bạn bí quyết hữu ích làm dịu cơn nhức mỏi hiệu quả.
1. Bài tập xoay cổ – 10 phút giảm đau cổ vai gáy hiệu quả
Cổ nhức mỏi, co cứng là dấu hiệu cổ đang dần kiệt sức; căng thẳng và cần thời gian nghỉ ngơi. Động tác duỗi cổ không chỉ hỗ trợ cho các triệu chứng mà còn giúp giải tỏa sự căng thẳng, xoa dịu phần cơ quanh cổ. Bài tập sẽ bao gồm 3 bước:
- Nằm ngửa xuống sàn và giữ lưng thẳng
- Cuốn khăn lại và đặt tựa vào vùng vai gáy.
- Giữ nguyên tư thế trong 10 phút, bạn sẽ cảm thấy cơn nhức mỏi được xoa dịu.
![Bài tập xoay cổ giảm đau cổ vai gáy hiệu quả](https://anphap.vn/wp-content/uploads/2022/08/screenshot_1660297251.png)
2. Kéo giãn cơ gập cột sống cổ – Bạn hãy tận dung thời gian nghỉ trưa của mình
Động tác được thực hiện cực kì đơn giản, hiệu quả giúp phần cơ cổ vai gáy và lưng được thư giãn thoải mái:
Bạn có thể chọn ngồi thoải mái trên ghế hoặc dưới sàn. Sau đó, bạn chắp hai tay ra sau đầu và ngả đầu ra phía sau một cách nhẹ nhàng.
![Bài tập căng cơ duỗi cổ](https://anphap.vn/wp-content/uploads/2022/08/cang-cow.png)
3. Đừng bỏ quên phần cơ hai bên cổ
Tương tự bài tập trên, bạn chọn ngồi trên ghế hoặc dưới sàn. Bước 2 bạn đặt tay phải lên trên đỉnh đầu và kéo nhẹ nhàng về phía bên phải; lặp lại động tác 10 lần – giảm đau cổ vai gáy hiệu quả.
4. Động tác thứ 4 – kéo giãn cơ ức – đòn chủm
Tuy động tác sẽ có độ khó cao hơn nhưng hiệu quả mang lại rất tuyệt vời. Bạn thử nhé:
Di chuyển cánh tay phải ra phía sau
Dùng tay trái đặt lên đỉnh đầu hơi chếch về phía trán phải , duỗi cổ đồng thời kéo nhẹ cổ ra sau
Sau đó, bạn nghiêng đầu về phía bên trái và giữ nguyên tư thế thế trong 10-20 giây lặp lại khoảng 5-10 lần rồi đổi bên.
![Bài tập căng cơ duỗi hình thang](https://anphap.vn/wp-content/uploads/2022/08/bai-tap-cang-duoi-co-hinh-thang.jpg)
5. Kéo giãn cơ thang – giảm đau cổ vai gáy hiệu quả tại nhà
Để thực hiện động tác này, bạn cần ngồi trên một chiếc ghế chắc chắn và tiến hành giữ ghế phía sau bằng một tay phải. Sau đó, bạn cúi đầu sát ngực và nghiêng đầu sang trái ,mặt xoay phải . Tay trái đặt lên đỉnh đầu chếch về phía tai phải kéo 1 góc 45 độ vừa đủ căng giữ 10-20 giây lặp lại 5-10 lần rồi đổi bên. Lưu ý, các động tác cần thực hiện nhẹ nhàng để có hiệu quả cao bạn nhé.
![Bài tập duỗi cơ vai giảm đau cổ vai gáy](https://anphap.vn/wp-content/uploads/2022/08/e4192c5d23b4c974870fd87310-4391-1646117729.jpg)
6. Bài tập kéo giãn cơ trám đơn giản
Bạn bắt đầu bài tập với tư thế đứng, hai chân rộng bằng vai; bắt chéo cánh tay trái qua ngực.
Sử dụng tay phải để kéo cánh tay trái lên, cho đến khi khuỷu tay sát với ngực. Giữ tư thế trong 10-20 giây và lặp lại động tác với cánh tay còn lại.
![Bài tập giãn cơ tay](https://anphap.vn/wp-content/uploads/2022/08/bai-tap-gian-co-vai.jpg)
Trên đây là một số mẹo hữu ích giúp bạn có thể giảm đau cổ vai gáy hiệu quả ngay tại nhà. Nếu như các triệu chứng vẫn không dứt điểm thì bạn cần liên hệ trung tâm, phòng khám để được tư vấn, điều trị kịp thời.
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