Shoulder and Neck Rehabilitation Methods for People with Shoulder and Neck Pain should be collected quickly

Shoulder and neck pain is mostly caused by bad living habits and long-term wrong sitting postures. Spondylosis has become the most troubled disease of office workers today. The accumulated damage will bring many problems to our shoulders and necks, especially older groups are easily troubled by shoulder and neck diseases.

　　Today I will give you some popular knowledge on rehabilitation of shoulder and neck to help restore your own shoulder and neck. I hope it will be helpful to you who are troubled by shoulder and neck diseases.

　　　1 Shoulder and neck and back are stiff and tight, pain and discomfort

　　1 We should not experience abnormal pain or discomfort when practicing movements, and stop immediately if there is any.

　　2 Severe hypertension, heart disease, tumor patients, elderly people over 60 years old, etc. are best to do it under the guidance of a professional rehabilitation expert.

　　3 These exercises can be practiced 3 times a week.

　　Shoulder and neck and back are stiff and tight, and painful.

　　Shoulder and neck, stiff and tight back are the initial symptoms of the shoulder and neck. We need to pay attention to it at this time, and recover in a timely and scientific manner is also the best time to avoid aggravation.

　　Now, many people have long been unable to experience stiffness, soreness, or even pain due to sitting for a long time, bowing their heads, and stretching their arms for a long time. You may go for a massage, but it will be useless and give birth. Rely on your life, because your weak back is looser and looser, and you cannot protect your shoulders and neck.

　　When you sit for a long time, our cervical spine and the back of the shoulders are lengthened, weak, and stiff, resulting in poor local blood circulation; the muscles on the anterior side of our cervical spine, pectoralis major muscles, pectoralis minor muscles, etc. contract and tense.

　　Based on the above analysis, we need to relax the muscles on the back of the cervical spine and the back of the shoulders and back of the cervical spine and strengthen it; then loosen the muscles on the anterior side of the cervical spine, pectoralis major muscles, and pectoralis minor muscles.

　　Let's take a look at the specific operation method:

　　1 The foam roller is a magic weapon for relaxing the back of the neck and shoulders and back muscles in the national team. It can relax the muscles while you exercise actively. It is much better than a simple passive massage. It can be much more reliable than a boyfriend anytime, anywhere.

　　Relax each part for 2 minutes. The main function is to relax the stiff muscles, promote blood circulation, and improve the symptoms of stiffness and pain.

　　Shoulder and neck exercises movements

　　(1) Static head-up and back clip exercises.

　　In standing posture, the palms rush forward, the thumb is outward, and the side Extend your arms back and clamp your back hard, slowly tilt your head to the limit.

　　You will feel that the back of the cervical spine and the scapula on both sides of the cervical spine is squeezing in the middle.

　　　Stay once for 3-5 seconds, do one set 6 times, do three sets.

　　(2) Slide up and down to practice the middle and lower bundles of the rhombus muscles and trapezoid muscles.

　　In the standing position, the upper arm is horizontal, bend the elbow 90 degrees, and the palms are opposite, which is the starting position.

　　Then try your best to push your thumb back, and put your shoulder blades inwardly into clamping the back. I feel that a needle can be clamped on the back. On this basis, move the arms up and down and move Status exercises.

　　Each group has 12-15, do 3 sets, rest for 30 seconds between groups.

　　(3) Aura method.

　　Practicing Aura method can not only strengthen the weak back, but also make you immediately raise your head and chest to be elegant!

　　Also in a standing position, lift your upper limbs sideways, palms upwards, and thumbs rush back as the starting position.

　　Then try your best to push your thumb back, and put your shoulder blades inwardly clamp your back, feel that you can hold a needle on your back. On this basis, move your arms up and down to perform dynamic exercises.

　　Each group 10, do 3 sets, rest for 30 seconds to 1 minute between groups.

The above are the shoulder and neck repair techniques compiled by the editor. If you also have shoulder and neck problems and want to rehabilitate and treat them in the right way, then these methods to relieve shoulder and neck recovery may be given a try. Perhaps it will be of great help to solve shoulder and neck problems.

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