Frequent neck and shoulder soreness?I'm most afraid of these two things!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! Therefore, everyone still has to prevent it carefully--

01

Afraid 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.

02

Scared shoulder

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.

Do more shoulder -care "small movements"

01

Hold the sky 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.

02

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.

03

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.

04

Surround

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.

05

Wheel 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

01

Often move

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.

02

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.

Source: Health China

Edit: Guo Wangyun

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