Digital fatigue causes stiff shoulders and neck | Prevent it with daily habits ~ Nutritionist's Column Vol. 130
Smartphones and computers are essential tools for modern people, but prolonged use is increasingly causing stiff shoulders and necks.
Many people suffer from neck and shoulder heaviness, headaches, etc. In this article, we will introduce the causes of stiff shoulders and neck caused by digital fatigue and some easy preventative measures that can be incorporated into your daily life.
The main causes of stiff shoulders and neck
1. Leaning forward for long periods of time
When using a smartphone or PC , tilting your head forward for a long time puts a lot of strain on your neck and shoulders. The surrounding muscles tense up to support the weight of your head, which reduces blood flow, causing stiff shoulders and neck.
2.Poor posture
Sitting shallowly in a chair or hunching your back can distort your skeleton and put unnecessary strain on your muscles. In particular, the habit of crossing your legs can cause distortion of the pelvis and disrupt your overall balance.
3. Stress
Mental stress can increase muscle tension, leading to poor blood flow and chronic pain. Prolonged tension can especially lead to poor blood flow and chronic pain.
4. Lack of exercise
If you have little muscle mass, the muscles that support your neck and shoulders will easily become fatigued. If you are not active on a daily basis, you are at a higher risk of suffering from stiff shoulders and neck.
5. Daily habits
Habits such as crossing your legs or putting weight on only one side can throw off your overall balance and put strain on your shoulders and neck.
Tips for preventing stiff shoulders and neck
Once stiff shoulders and neck develop, they tend to become chronic and can lead to discomfort throughout the body. However, they can be prevented with a few simple changes in daily life. Below are some specific points to help prevent stiff shoulders and neck.
1. A balanced diet improves blood flow
Be sure to actively consume nutrients that are effective in improving blood flow.
▼ Vitamin E
It promotes blood circulation and is found in almonds, sunflower seeds, avocados, pumpkins, etc.
▼ Vitamin B complex
Supports muscle recovery. Get it from pork, brown rice, soybeans, bananas, etc.
▼ Magnesium
Nuts, spinach, and seaweed are recommended as they have the effect of relieving muscle tension.
▼ Polyphenols
Its antioxidant properties prevent the aging of blood vessels. It also has the effect of dilating blood vessels, helping to improve blood flow. It can be consumed in red wine, blueberries, dark chocolate, green tea, etc.
Ginger, which warms the body, and garlic, which contains allicin, a compound that thins the blood, are also effective.
Suppressing chronic inflammation will help your muscles recover from fatigue, so be sure to include the following anti-inflammatory foods:
▼ Antioxidant ingredients
Green tea, blueberries, tomatoes, and other foods help maintain healthy muscles and blood vessels.
▼ Omega-3 fatty acids
It has the effect of reducing inflammation and is abundant in oily fish, walnuts, and flaxseed oil.
2. Stretching on a daily basis
Relax your muscles and improve blood flow with some simple stretches.
▼ Neck stretch
While sitting, place one hand on your head and slowly tilt your head to the side, then repeat on the other side, relaxing the muscles around your neck.
▼ Shoulder blade rotation
Rotate both shoulders from front to back, then rotate in the opposite direction to promote blood flow around the shoulder blades and maintain muscle flexibility.
▼ Back stretch
Place your arms above your head and stretch your entire body. This is effective in correcting slouching and improving your posture.
▼ Forearm stretch
Press one palm against the other to stretch your wrist, alternating between left and right to release tension in your arms and wrists.
3. Prevent stiff shoulders and neck with lifestyle habits
Good posture and good habits can help prevent stiff shoulders and neck.
▼ Be conscious of correct posture
Keep your back straight, your feet firmly on the floor, and your computer screen at eye level. When using a smartphone, keep your elbows close to your body.
▼ Don't cross your legs
Crossing your legs can cause your pelvis to become misaligned, so make sure you sit correctly.
Move your body every hour
Staying in the same position for a long time puts strain on your neck and shoulders. Set an alarm to get up from your seat once an hour and do some light stretching or exercise.
▼ Rethink your bedding
If your pillow or mattress isn't the right height, it can put strain on your neck and shoulders. Choose the right bedding to help you achieve quality sleep.
▼ Take a deep breath
Breathe slowly and deeply to release tension and improve blood flow throughout the body.
▼ Warm bath
Immersing yourself in water at 38-40 degrees Celsius will relax the muscles in your neck and shoulders and improve blood circulation.
▼ Ensure time for refreshment
Relieve stress and refresh your mind and body through hobbies and light exercise.
Stiff shoulders and neck are troublesome symptoms that can easily arise from digital fatigue or poor lifestyle habits.
However, it can be prevented and improved with small daily efforts such as maintaining good posture, eating right, and stretching regularly. To maintain a healthy body, review your lifestyle habits now and enjoy comfortable daily lives.
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Nutritionist, Food Education Instructor, Food 6th Industry Producer Level 4
Ayako Ishihara
She is a nutritional advisor in the healthcare field and a professional in agribusiness. She is also involved in a variety of activities in the fields of beauty and health, including giving lectures to Miss World Japan candidates.
With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which holds outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in promoting local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, and training planning and management. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate these ingredients more effectively into consumer health.
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