The shoulder is most afraid of you to do these two things!No wonder the neck and shoulder soreness often learn a set of shoulder -care ~

The autumn breeze gradually rose and the temperature decreased, and many middle -aged and elderly people began to pain on their shoulders. That's right, it's time to prevent "shoulder inflammation" again!

What is periarthitis

Shoulder Zhou Yan is good at the middle -aged people around the age of 50, so they are called "fifty shoulders."

Because patients often should not be abducted, raised, and stretched their arms back, and even the movements of combing their hair, wash face, and fork waist cannot be done. When they do it, they will be stuck and frozen. They are also called " Frozen shoulders.

There are two fear of the shoulder joint

Although periarthritis can be healed slowly, who is uncomfortable with this disease! So, we still have to prevent it seriously ——

1. Fear of tired shoulders

The reason why the "fifty shoulders" cause shoulder pain and the fundamental reason is nothing more than chronic strain from long -term working labor that leads to chronic strain in the shoulder muscles, joints, and ligaments.

In particular, many people now work in front of the computer or play mobile phones for a long time, which are important factor that causes muscle tension.

In addition, long -term unilateral portable or shoulder -to -shoulders will also increase the burden on the shoulders and necks.

2. Fear of cold shoulders

Traditional Chinese medicine believes that the wind and cold and dampness invading the peripheral veins of the shoulder is a major cause of the periarthritis.

Many patients with periarthritis often consciously have air -conditioning into the shoulders, and some patients feel that the cold air emerges from inside the shoulder joint. Therefore, periarthritis is often called leaky shoulder wind.

Modern medicine also believes that cold moisture invading the body can cause the small blood vessels of the muscle soft tissue to shrink, the local blood circulation deteriorates, and the acid metabolic products of the tissue cannot be cleared in time and accumulated. Causes pain.

Shoulder periodic prevention method

To prevent periarthritis, we must first learn to "reduce" the shoulder joints, that is, to avoid maintaining a sitting position for a long time, or to keep the neck from being abnormal, leading to long -term tension of muscle.

If there is a need for handling heavy objects, a portable trolley truck should be used to avoid directly carrying or heavy objects of the shoulders.

Secondly, you should also pay attention to the warmth of the shoulders. For example, sleeping at night after the autumn can start to wear shoulders, so as to avoid the shoulders that are exposed outside the quilt after turning over at night.

In the autumn and winter, try to wear high -neck shirts, warm underwear, scarves and windproof caps to avoid naked shoulder and necks, which can play a better shoulder protection effect.

Do more shoulder -care "small movements"

1. Too your hands with both hands

Standing, the feet are separated from the shoulders, and your hands are on your hips. Both hands change from boxing, slowly hold on the chest, and your fingers are opposite. Hands continue to support the power, and the body falls, so that the shoulder has a sense of pulling, and at the same time, look up at the back of the hand, rest, and retract.

2. Scorpion climb wall

The face wall stands, one step away from the wall. Four fingers to hold the wall, climb up slowly along the wall, so that the upper limbs are raised to the maximum, leaning forward slightly, staying for about 1 to 2 minutes, and slowly returned, repeated multiple times, the same left and right.

3. Dapeng wings

Standing, the feet are separated from the shoulders, and the fingers of both hands are incocularly pillow. Slowly collect your shoulders to make your elbows touch, and then slowly exterior shoulders.

4. Shooting around

Standing, the feet are separated from the shoulders, and the hands are drooping naturally. Raise your hands from both sides, spin the elbow to show your shoulders, close your fingers, and your fingertips touch your shoulders. Then surround the elbow tip of the back to the back from both sides, and at the same time with shrugging movements.

5. Wheel ring rotation

Stand, put your feet together, hold your fists on your waist. Straighten your right arm, hold your fists in your hand, and do the shoulder circulation. Turn forward three weeks forward, and then turn back three weeks. The same left and right.

Each action is done 12-15 times as a group, and 2 to 3 groups can be practiced daily.

You need you to do this on your shoulders

1. Frequent movement

In life and work, if you work in front of the computer for 1 hour, you need to rest for 10 minutes to get up to move the neck and shoulder and shoulder movement to ensure the periodic relaxation of the neck and shoulder muscles, reduce muscle tension or long -term muscle contracture. Cause of the shoulder pain.

2. Avoid cold wind blowing

Air conditioning stimulation can easily cause spasm and pain in muscle tissue.

3. Frequent sun exposure

Studies in the United States and Finland have found that the lack of vitamin D will significantly reduce human muscles. The incidence of chronic pain and dysfunction of activity caused by this increased significantly, and the incidence of related periarthritis is also increased.

Therefore, for patients with periarthritis, they need to actively supplement vitamin D and increase the sunlight.

4. Practice appropriately

Proper exercise and muscle exercise of the shoulder joints usually help enhance the activity of the shoulder joint, thereby reducing damage caused by unexpected impact.

Usually, we can often practice Taijiquan, eight sections, or use tensilers to stretch the shoulder and neck muscles, lift up dumbbells, and bend their hands to swing.

However, the amount of exercise should be controlled. The longer the exercise time is, the better. It is recommended that each exercise does not exceed half an hour.

However, if there are rough cuff injuries, you should avoid the exercise of large rotation on the shoulder, so as not to cause secondary damage to the shoulder joint and its surrounding soft tissue.

5. Control blood glucose

Studies have found that people with diabetes and cervical spondylosis are more likely to occur periarthritis.

This is because high blood sugar will cause tissue's antioxidant stress reaction to weaken, which makes local prone to chronic inflammation reactions.

Therefore, people who have chronic diseases such as diabetes should strengthen the control of blood sugar, reduce blood sugar after reasonable exercise, and take hypoglycemic or subcutaneous injection of insulin if necessary, thereby reducing the epidemic in the shoulder inflammation.

Source: Health China Editor: Wang Jing

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