Chinese medicine talks about “prevention before disease, prevention after disease”, how to prevent shoulder diseases before they occur, how to exercise yourself after you have shoulder diseases and how to cooperate with the doctor’s treatment, in this issue we talk about the prevention and treatment of “shoulder pain”.
Tips to prevent neck and shoulder diseases.
Long-term ambulatory workers should change their head position regularly and strengthen the exercise of neck and shoulder muscles. After working or watching TV for 45 minutes, do exercises such as “nodding your head”, “tilting your head”, “shaking your head”, etc., which can not only relieve fatigue, but also make the neck ligaments developed, which is conducive to the stability of the neck and spine. The stability of the spine, enhance the ability of the neck and shoulder to comply with sudden changes in the neck. You can also try to hold your head back with both hands, or stand upright against the wall to do the head back to the wall action, repeat two or three times, these simple movements can make muscle fatigue instantly relaxed. In addition, then introduce some very simple self-care methods for neck and shoulder pain, such as daily warm compresses with hot water bags on the cervical vertebrae and the affected shoulder, rinse the neck with hot water when bathing, these small measures can be very good to relax the neck muscles. In addition, jogging or brisk walking every day, even if you take one or two bus stops less when you leave work, can be very good for relaxing the cervical spine and muscles, which is also very effective for preventing neck and shoulder pain. In addition, special attention should be paid to keeping the neck and shoulders warm, avoiding heavy loads on the head and neck, avoiding excessive fatigue, not dozing off when sitting in a car, and avoiding having the neck facing the air conditioning vent or blowing directly on the electric fan, which can prevent neck and shoulder pain and cervical spondylosis. Some people sleep at night instead of feeling very uncomfortable neck, which is also a chronic strain injury of the cervical spine, the neck is not fully relaxed during sleep, the neck muscles are in a state of continuous tension, still working related, so the height of the pillow should be adjusted in time. The basic standard for choosing a pillow is to lie down and pillow to the back of the neck, the height is close to the width of the shoulder. The hardness and softness can be chosen according to the physiological curvature of your cervical spine. The general principle is also the simplest principle is to make yourself feel comfortable.
Functional exercise methods for frozen shoulder.
There are many rehabilitation methods for frozen shoulder, only Chinese medicine has acupuncture, massage, cupping, small needle knife, medicine internal and external application, etc. Combined with modern physiotherapy methods, they can often achieve good results. However, the effect of these treatments is short-lived and only temporarily improves the symptoms. If you want to get rid of frozen shoulder, you have to rely on sports rehabilitation, as the saying goes, “three points of treatment, seven points of refining”. However, in life, many people seem to be more enthusiastic about medications and other treatments, and precisely ignore this effective and inexpensive way of rehabilitation. The following are a few functional exercise methods, as long as you do it gradually and consistently, the old shoulder problem will leave you.
1.Shoulder rotation method.
Rotate your shoulders forward and backward with both hands and waist. Do this 20 times in each direction.
2.Inward shoulder rotation method.
Hold the affected elbow with the healthy hand, lift the affected limb, and gradually pull the affected limb inward to the healthy side, do 20 times.
3.The affected limb combing method.
Affected limb up to the head, along the hairline backward to do combing action 20 times.
4, gecko climbing wall method.
Facing the wall upright, toes against the wall base, hands alternately stretch upward, as a gecko climbing the wall, to be lifted to the limit of the affected limb with its fingers in the wall to leave a trace, the next time to climb the wall beyond this trace. Do 20 times.
5, the back of the affected limb pulling method.
Upright position, the limb in front, the affected limb placed behind, with a rope (towel can also be) from the healthy side of the shoulder around, hands hold the ends of the rope, the limb pull the rope down to drive the affected limb back up movement. Do 20 times.
6, side to wall climbing wall method.
Side to wall upright, about an arm’s length from the wall, the affected limb hand along the wall upward extension, to be raised to the limit of the affected limb with its fingers in the wall to leave a trace, the next time to climb the wall beyond this trace. Do 20 times.
7, bending over the wheel arm method.
Bend over with the healthy side of the arm against the affected armpit, the affected limb to do a large 360 ° wheel arm action. Do 20 times.
The above exercise, daily morning and afternoon (or morning and evening) each exercise. After a period of treatment and correct functional exercises, the effect of reducing shoulder pain and improving functional activities can be achieved. Most patients’ shoulder pain can even disappear completely and shoulder joint function can be completely or basically restored. However, it is important to note that you should not be overly fatigued and pay attention to keeping warm so as not to affect the effect of rehabilitation treatment and induce frozen shoulder again.
We hope that everyone can have healthy shoulders, free from disease and pain, and use flexible hands with thoughts and actions to realize their dreams.