Recently, many young people have been coming to the clinic because of neck and shoulder pain, which is a common sports injury, the essence of which is overstrain of the neck and shoulder muscles, which leads to inflammation of the neck and shoulder muscles, especially the fascia, and even scarring. 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.
A. Pectoral muscle stretching exercises
1.Standing position, facing the door or wall corner, bilateral arms raised slightly above the head.
2, hands on the door frame or wall, the body leaned forward, feeling a pulling sensation in front of the shoulder joints, maintain the posture, not moving.
3, pay attention to keep the body straight when leaning forward, the heels do not leave the ground.
4.Practice, 3 groups per day, 3 times per group, each time adhere to 15-30 seconds.
Second, the thoracic extension exercise
1, sitting position, hands crossed behind the head, looking ahead.
2, the body leaned back, move the gaze to the ceiling and try to look backward, and then slowly relax back to the original position.
3, the exercise, 3 sets per day, 10 times per set.
Three, arm slide wall exercises
1, sitting or standing position, the body close to the wall.
2, bend the elbow 90 degrees, the arms side up, keeping the elbow and wrist joints 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, the exercise, 3 sets per day, 10 times per set.
Four, scapula squeeze exercise
1, sitting or standing position, arms down, shoulders naturally relaxed.
2, shoulder back force, the bilateral scapulae to the middle squeeze, try to make the inner edge of the scapulae converge.
3.Maintain the position in the closest position, then slowly relax back to the original position.
4, pay attention to keep the trunk straight.
5, the exercise, 3 groups per day, each group of 10 times, each time adhere to 5 seconds.
Five, the 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 clenched fist, and thumbs pointing to the ceiling.
3, arm force, thumbs try to reach up to the ceiling, feel the shoulder blades squeezed to the middle, and then slowly relax back to the original position.
4.If you feel easy to practice with your bare hands, you can practice with 1-2 pounds of dumbbells in your hands.
5, practice, 3 groups per day, 15 times per group.
Six, thoracic stretching exercises
1, sitting position, legs straight, hands on the back of the thighs, eyes front.
2, the body leaned forward, head down low, move your eyes to their belly button and try to close, maintain the posture does not move.
3, practice, 3 groups per day, 3 times per group, each time adhere to 15 seconds.
Seven, elephant crawl exercise
1, kneeling on a yoga mat or hard bed, knees and hands on the ground.
2, abdominal muscle contraction tense, and 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 to practice.
4, practice, 3 groups per day, 10 times per group, each time each side adhere to 5 seconds.
Eight, 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, hands holding both ends of the fitness band, both upper arms in front of the flat, and bend the elbow 90 degrees so that the forearm up.
3, arms to the side force, 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, 3 sets per day, 10 times per set.