How to prevent shoulder diseases before they occur, and how to exercise yourself after you have shoulder diseases to cooperate with your 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 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 beneficial 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 acupuncture knife, medicine internal and external application and other methods, combined with modern physical therapy methods, often can 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 With both hands and waist, rotate both shoulders forward and backward. Do this 20 times in each direction. 2.Shoulder inward 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 The affected limb is lifted up to the head and combed backwards along the hairline for 20 times. 4, gecko climbing wall method facing the wall upright, toes against the wall base, hands alternately stretch upward, as a gecko climbing 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 pull method upright position, the limb in front, the affected limb placed behind, a rope (towel can also be) from the healthy side of the shoulder around, hands hold the ends of the rope, the limb down to pull the rope to drive the affected limb to the back up movement. Do 20 times. 6, side-to-wall wall climbing method side-to-wall upright, about an arm’s length from the wall, the affected limb hand along the wall upward extension, 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. 7, bending over the wheel arm method bending 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.