Four -step health exercises, improve shoulder soreness

When the shoulder, the external rotation, and the back extension, there is a soreness, which is often related to the periarthritis caused by long -term strain of the shoulder. Today, Jin Chaoyin, a Chinese medicine physician at the rehabilitation treatment department of the Sichuan Civil Affairs Rehabilitation Hospital, recommends a practical set of "shoulder four -step health exercises" to elderly friends to help everyone fight shoulder discomfort and prevent periarthitis.

【Pending Movement】

Action essentials: Relax, lean, hold the table on one side, and the other arm is like a pendulum, gently, back and forth, and swing. The left and right sides are performed alternately, and each side is practiced 10 times in a group, two groups are practiced every day, and each weekly training is 5 to 6 days.

Note: When doing action, it is best to bend your knees slightly.

【Cross -stretch】

Action essentials: Relax your shoulders, straighten your right arm to the left, lift your left forearm vertically, hold your right arm and close your body, keep the body for 30 seconds, and then relax. The left and right sides are performed alternately, with four exercises on each side, and 2 groups are practiced every day, and the weekly training is 5 to 6 days.

Note: Do not press hard or excessively stretch the elbow joints.

【Sloping and lifting shoulders】

Action essentials: lying down on the bed, a thick towel under the face. Straighten your arms back and upwards, buckle your shoulders inward, keep for 10 seconds to the greatest extent, and then put down your arms. 10 times per group, one group per day, 3 days a week.

Note: Keep your neck relax.

【Rotation of the arm】

Action essentials: lying on the bed, lift the forearm vertically, with a 90 degree angle with the bed surface. With the elbow as the center, gently turn your arm back and forth. Twenty times per group, 3 groups per day, 3 to 5 days a week.

Note: If you feel joint pain, lift your forearm to a 45 degree angle with the bed surface.

Reminder: If discomfort during exercise, you should stop training immediately and seek medical treatment as soon as possible.

(Yang Min reporter Yang Min)

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