Introduction: Do you feel tension and soreness in your shoulder and neck from time to time, especially when doing household chores such as knocking on the keyboard, writing, laundry and cooking, once the arm does any movement, the shoulder is tense and not to drop, it is likely that your shoulder joint movement pattern has a problem, this article is for you. What kind of people are prone to shoulder and neck pain (1) relaxed state of the upper side of the shoulder is flat, there is a tendency to lift (2) golfers (3) long-term desk workers (4) nannies, housewives shoulder joint movement pattern test First of all, let’s do a simple test, face the mirror, straight arm front flat to shoulder height and then arm backward, repeat three times, see if you have a shoulder obvious upward If so, congratulations, the training method introduced in this article is perfect for you. If you can smoothly complete the entire action without shoulder blade lifting, congratulations, you can also close the page. If the scapula is raised when the arm is moving below the shoulder height, the shoulder joint movement pattern is wrong, which is manifested by the excessive activation of the upper trapezius muscle and scapular lift muscle contraction. (1) Pulling the upper trapezius muscle bundle: recommend holding for 20-30 seconds, 2-3 sets (2) Pulling the scapular extractor muscle: recommend holding for 20-30 seconds, 2-3 sets (3) Activating the anterior serratus muscle: recommend 15-20 reps, 3-4 sets (4) Strengthening the middle trapezius muscle bundle: can be done with weights, recommend 15-20 reps, 3-4 sets (5) Strengthening the lower trapezius muscle bundle: recommend (5) Strengthen the middle and lower trapezius bundle: 15-20 reps, 3-4 sets. Summary: By pulling and loosening the upper trapezius bundle and scapular lift, activating the front serratus, strengthening the middle and lower trapezius bundle, inhibiting the force of the upper bundle, stabilizing the scapula and restoring the correct movement pattern of the shoulder joint, so as to effectively reduce the involvement of the upper shoulder muscles during arm activities and achieve the purpose of relieving shoulder and neck pain.