UBP – Shoulder and Back Pain / Myofasciitis / Falling Pillow / Cervical Spondylosis Rehabilitation Exercise Method
Recently, many young people have been coming to the clinic for neck and shoulder pain, which is a common sports injury, essentially an overstrain of the neck and shoulder muscles, which leads to inflammation and even scarring of the neck and shoulder muscles, especially the fascia. The cause is sometimes related to the “wind” and “pillow” in the neck, but most of them are caused by long hours of computer use or desk work. Some sufferers 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 neck and shoulder muscles in order to maintain the posture, but has been in a tight state and not relaxed, over time, the symptoms of fasciitis of the neck and shoulder muscles will appear.
A series of symptoms mainly manifested as muscle pain in the back of the shoulder, especially on both sides of the neck to the shoulder bend, often the heaviest pain, and sometimes even feel the stripes. Shoulder and back pain can be accompanied by limited movement of the cervical spine, or a muffled sound during the activity. Neck and shoulder pain usually does not present with bilateral string-like pain, numbness or weakness in the arms, which is the biggest difference from cervical spondylosis.
The key treatment for neck and shoulder pain is not after the symptoms appear, but how to reduce muscle strain and prevent myofasciitis from occurring.
The following exercises are very effective in treating neck and shoulder pain, and most of them can be done in the office. We hope you will find them helpful.
UBP-1 pectoral muscle stretching exercises
1.Standing position, facing the door or wall corner, with arms raised slightly above the head.
2, hands on the door frame or wall, lean forward, feel the pulling sensation in front of the shoulder joint, maintain the posture.
3, pay attention to keep the body straight when leaning forward, the heels do not leave the ground.
4.Practice with 3 sets per day, 3 times per set, insist on 15-30 seconds each time.
UBP-2 thoracic extension exercises
1.Sitting position, with arms crossed behind the head and eyes forward.
2, lean back, move your gaze to the ceiling and try your best to look backward, then slowly relax back to the original position.
3.Practice with 3 sets of 10 reps each day.
UBP-3 arm slide wall exercise
1.Sitting or standing position, with the body close to the wall.
2.Bend your elbows 90 degrees and raise your arms sideways, keeping your elbows and wrists close to the wall.
3, slowly and evenly slide the arms upward, fingers try to reach upward to the ceiling, and then slowly relax back to the original position.
4.Practice with 3 sets of 10 reps each day.
UBP-4 scapular squeeze exercise
1.Sitting or standing position with arms down and shoulders naturally relaxed.
2.Exerting force on the back of the shoulders, squeeze the scapulae bilaterally toward the middle, making every effort to bring the inner edges of the scapulae together.
3.Maintain the position in the closest position without moving, then slowly relax back to the original position.
4, pay attention to keep the trunk straight.
5.For the exercise, 3 sets of 10 reps per day, holding for 5 seconds each time.
UBP-5 oblique muscle exercises
1, prone position (lying down) on a yoga mat or hard bed, with a soft pillow or cushion in front of the chest.
2, arms straight, side planks, hands in fists, and thumbs pointing to the ceiling.
3, arm force, thumbs try to reach up to the ceiling, feel the shoulder blades squeeze to the middle, and then slowly relax back to the original position.
4.If it feels easy to practice with bare hands, you can practice with 1-2 pounds of dumbbells in your hands.
5, when practicing, 3 sets of 15 reps each day.
UBP-6 thoracic stretching exercises
1, sitting position, legs straight, hands on the back of the thighs, eyes forward.
2, lean forward, head down, move your gaze to your belly button and do your best to keep it close, maintain the position still.
3, when practicing, 3 sets per day, 3 times per set, each time adhere to 15 seconds.
UBP-7 Elephant Crawl Exercise
1, kneeling on a yoga mat or hard bed, with both knees and hands on the ground.
2, abdominal muscle contraction tense, then lift the left arm fingers try to reach forward, while lifting the right leg, toes try to reach back, maintain the posture does not move.
3, slowly relaxed back to the original position, for the opposite side of the arm and leg to continue the exercise.
4, practice, 3 sets per day, 10 times per set, each time each side adhere to 5 seconds.
UBP-8 rowing exercises
1, prepare a 4-5 meters long fitness band or rubber tube, the middle folded fixed in the bed leg or door frame.
2, holding both ends of the fitness band with both hands, both upper arms flat in front, and bend the elbow 90 degrees so that the forearm up.
3, arms to the side, pull the fitness band tight, feel the bilateral shoulder blades to the middle squeeze, and then slowly relax back to the original position.
4.Practice with 3 sets per day, 10 times per set.