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To cure neck pain, fracture up the head ‼️

2024/6/10 Edited to

... Read moreหลายคนที่ปวดคอร้าวขึ้นหัว จริงๆ ต้นตอมักไม่ได้อยู่ที่คออย่างเดียว แต่เกี่ยวกับ “หลังส่วนบน” (ช่วงบ่า-สะบัก-อกส่วนบน) ตึงและทำงานไม่สมดุล โดยเฉพาะคนทำงานหน้าคอม ก้มดูมือถือ หรือขับรถนานๆ พอหลังส่วนบนงอ ไหล่ห่อ คอจะต้องยื่นไปข้างหน้า ทำให้กล้ามเนื้อฐานกะโหลกกับบ่าทำงานหนัก เลยปวดร้าวขึ้นศีรษะได้ ทริคที่เราใช้คู่กับ 3 ท่าหลัก (ทำตามในโพสต์) คือเพิ่ม “การจัดท่าระหว่างวัน” ให้ถูก ไม่งั้นทำท่าแล้วดีแป๊บเดียวก็กลับมาตึงเหมือนเดิม 1) เซ็ตท่านั่งให้หลังส่วนบนไม่งอ - นั่งให้ก้นชิดพนัก เท้าราบพื้น - ยืด “กระดูกอก” ขึ้นเล็กน้อย (เหมือนยกหน้าอก) แล้วค่อยผ่อนซี่โครงลง ไม่แอ่นหลัง - จอคอมให้อยู่ระดับสายตา ลดการก้มคอซ้ำๆ 2) พักคอ-หลังส่วนบนทุก 30–45 นาที (ใช้เวลา 1 นาที) - ลุกยืน กางแขนเล็กน้อย บีบสะบักเข้าหากันเบาๆ 10 ครั้ง - หมุนไหล่ไปหลังช้าๆ 10 ครั้ง เพื่อคลายบ่า การทำสั้นๆ แต่บ่อย ช่วยลดอาการตึงสะสมได้มากกว่าทำครั้งเดียวหนักๆ 3) ยืดอกเพื่อลดไหล่ห่อ (ช่วยหลังส่วนบนทันที) ยืนที่มุมผนังหรือกรอบประตู วางแขนเป็นรูปตัว L แล้วก้าวเท้าไปข้างหน้าเล็กน้อย จะรู้สึกตึงหน้าอกและหัวไหล่ ค้าง 20–30 วินาที 2–3 รอบ พอหน้าอกคลาย หลังส่วนบนจะไม่ถูกดึงให้หลังค่อมมาก 4) เสริมความแข็งแรงสะบัก (กันปวดกลับ) ถ้ามียางยืด ให้ดึงยางแยกออกระดับหน้าอก (เหมือนท่าเปิดอก) เน้น “ดึงจากสะบัก” ไม่ใช่ยกไหล่ ทำ 12–15 ครั้ง 2 เซ็ต จะช่วยพยุงหลังส่วนบน ทำให้อาการปวดคอร้าวขึ้นหัวลดลงในระยะยาว 5) สัญญาณที่ควรระวัง ถ้าปวดร้าวรุนแรงขึ้นเรื่อยๆ ชา/อ่อนแรงลงแขน เวียนหัวมากผิดปกติ ปวดหลังส่วนบนร่วมกับเจ็บหน้าอก หรือมีอุบัติเหตุ ควรพบแพทย์/นักกายภาพเพื่อประเมินให้ชัดเจน ลองทำ 3 ท่าหลักในโพสต์ร่วมกับการปรับ “หลังส่วนบน” ระหว่างวัน แล้วสังเกต 7–14 วัน ส่วนใหญ่จะรู้สึกว่าคอตึงน้อยลง และปวดร้าวขึ้นหัวเกิดยากขึ้นค่ะ/ครับ

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