Office white-collar workers due to the need to work, often long time to maintain a low head posture, which makes the back of the neck muscles have been kept taut, muscle tension, will inevitably lead to neck and shoulder stiffness, and then trigger shoulder pain, serious will also induce frozen shoulder. In this regard, often shoulder pain people, usually in the office should be busy, do more on the shoulder is beneficial to a number of small movements, such as “gecko climbing the wall”, “bending over and shaking the shoulder,” and so on, these small actions can not only alleviate shoulder pain, but also to play the shoulder joints Health effects. The first action: “gecko climbing wall”; “gecko climbing wall” by imitating the gecko crawling on the wall to exercise the shoulder joint. Specific practices are as follows: stand up straight facing the wall, and then stretch out both hands or one hand, along the wall to do a slow upward crawl, in the exercise, try to make the upper arm along the wall up, and then slowly fall back to the original place. Repeat the exercise about 15 times. The second action: “bend over and shake the shoulders”; stand naturally, slowly bend forward, so that the upper body leaning forward, stretch the arms, and then bend the elbow and extend the shoulder, and at the same time, the shoulder and arm, and so on, so that the rotation of the shoulder joints. Note: The range of motion should be from small to large, and the frequency of movement should be from slow to fast. The third movement: “internal shoulder joint”; stand up straight, extend both hands behind the neck, interlock the fingers, first use the two forearms to clamp the head to make the shoulder joint as far as possible inward, and then open the two upper arms, so that the shoulder joints expand outwardly and upwardly. The fourth movement: “external rotation of the arm”; stand naturally with your back to the wall, make a fist with both hands and raise it upwards, try to let the back of the fist touch the wall. The fifth action: “shrug exercise”; standing or sitting position can be, head to be straight, chest and neck, two arms perpendicular to the sides of the body and then both shoulders at the same time as far as possible upward shrug. Note: not shrinking the neck, the neck stays still. Two shoulders shrugged up, stay 30 seconds and then sink it naturally. So a shrug a sink for 1 time, 20 times for 1 group, every day to do 3 ~ 5 groups, long-term adherence to both relieve shoulder pain, but also to promote blood circulation in the shoulder and neck, prevention and treatment of frozen shoulder. Some people in the initial practice of the above action may be accompanied by local muscle pain, shoulder stretch range is not quite standard, this is a very normal situation, no need to worry. As long as you practice slowly and gradually, combining work and rest, you will soon be able to do a standard, smooth movement.