UBP-shoulder back pain / myofasciitis / stiff neck / cervical spondylosis rehabilitation practice method - ydyxmeiyu.haodf.com
Recently, many young people have seen the outpatient clinic because of neck and shoulder pain. This is a common sports injury, which is the excessive strain of the neck and shoulder muscles, which leads to inflammation of the neck and shoulder muscles, especially the fascia. Scarring. The reason for this is sometimes related to the "wind" and "slipping" of the neck, but most of it is caused by working with computers or desks for a long time. Some friends think that as long as they are still, the whole body muscles should be relaxed, but in fact, when we look at the computer screen, the muscles of the neck and shoulders are always in a tight state to maintain this posture. To relax, symptoms of neck and shoulder muscle fasciitis appear over time.
A series of symptoms are mainly caused by sore muscles in the shoulders and back, especially where the sides of the neck turn to the shoulders, often the most painful, and sometimes even touch the rope. Shoulder and back pain can be accompanied by limited cervical vertebra activity, or there is a muffled sound during the activity. Neck and shoulder pain generally does not appear as a string of electrical pain, numbness or weakness in the bilateral arms, which is the biggest difference from cervical spondylosis.
The key treatment for neck and shoulder pain is not after the onset of symptoms, but how to reduce muscle strain and prevent myofascial inflammation.
The following set of exercises is very effective in treating neck and shoulder pain, and most exercises can be done in the office. You are insisting, I hope to help everyone.
UBP-1 chest muscle stretching exercise
1. Standing position, facing the doorway or corner, the arms raised slightly above the head.
2, two-handed door frame or wall, the body leans forward, feels the traction in front of the shoulder joint, maintains the posture,
3, pay attention to keep your body straight when leaning forward, do not leave the ground,
4, practice, 3 groups a day, each group 3 times, each time for 15-30 seconds.
UBP-2 thoracic stretching exercises
1, sitting, hands crossed behind the head, visually in front,
2, the body leans back, moves your eyes to the ceiling and tries to look back, then slowly relax back to the original position,
3. When practicing, 3 groups per day, 10 times in each group.
UBP-3 arm sliding wall practice
1. Sitting or standing, the body is close to the wall,
2, bend the elbow 90 degrees, lift the side of the arms, keep the elbow joint and wrist joint close to the wall,
3. Slide the arm up slowly and evenly, and try to reach up to the ceiling with your fingers, then slowly relax back to the original position.
4. When practicing, 3 groups per day, 10 times in each group.
UBP-4 shoulder squeezing practice
1. Sitting or standing, the arms are drooping, and the shoulders are naturally relaxed.
2, the shoulder and back force, the bilateral shoulder blades are squeezed in the middle, try to make the inner edge of the shoulder blade meet,
3, maintain the posture in the closest position, then slowly relax back to the original position,
4, pay attention to keep the trunk straight,
5, practice, 3 groups a day, each group 10 times, each time for 5 seconds.
UBP-5 trapezius muscle exercise
1. Prone position (squatting) on ​​a yoga mat or hard bed, with a soft pillow or cushion on the chest.
2, the arms are straight, the sides are flat, the fist is handed, and the thumb is pointed at the ceiling.
3, the arm is forced, the thumb tries to reach up to the ceiling, feel the shoulder blade squeezed in the middle, then slowly relax back to the original position,
4. If you feel relaxed with bare hands, you can practice 1-2 pounds of dumbbells.
5. When practicing, 3 groups per day, 15 times in each group.
UBP-6 thoracic stretching exercise
1, sitting, legs straight, hands behind the thighs, visually in front,
2, the body leans forward, the head is low, and the gaze is moved to your navel and try to stay close to the position, to maintain the posture,
3, practice, 3 groups a day, each group 3 times, each time for 15 seconds.
UBP-7 elephant crawling practice
1. The squat is on a yoga mat or a hard bed, with both hands on the knees.
2, the abdominal muscle contraction is tight, then lift the left arm and try to stretch forward, while lifting the right leg, the toes try to extend backwards, to maintain the posture,
3. Slowly relax and return to the original position, and continue to practice on the opposite arm and leg.
4. When practicing, 3 groups per day, 10 times in each group, each time holding 5 seconds on each side.
UBP-8 rowing practice
1. Prepare a 4-5 meter long fitness belt or rubber hose, and fold it in the middle to the bed leg or door frame.
2, hold both ends of the fitness belt with both hands, lift the front of the upper arm, and bend the elbow 90 degrees to lift the forearm.
3, the arms to the side force, tighten the fitness belt, feel the shoulder scapula to the middle squeeze, and then slowly relax back to the original position,
4. When practicing, 3 groups per day, 10 times in each group.
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