Self-rehabilitation training for scapular tibial strain is mainly to relax the scapular tibial muscle through stretching, and at the same time, pay attention to the protection of the neck in daily life, try not to lower the head for a long time, so that the head and neck remain in a neutral position.
1. Static stretching: the patient takes a sitting position, the scapula of the same side drops, the head is lowered so that the lower jaw is close to the chest, and then the head is rotated to the opposite side. The contralateral hand is placed on the top of the head and gently pulled down until a pulling sensation is felt in the scapularis muscle, hold for 20-30 seconds and repeat 2-3 times.
2. Functional stretching: the affected side is on the top, lying on the side to the bedside, bending the hip and knee, hands clamped between the knees to fix the shoulder joints, the head stretched out of the bed under the protection of the family, and the gravity is naturally drooping (the cervical spine is in the extreme lateral flexion position). The angle of cervical lateral flexion can be expanded appropriately, and after 2 minutes of static stretching, the cervical spine can be rotated sideways to the maximum angle after static stretching for 2 minutes.
It is recommended that the patient should consult a doctor in time and be treated under the guidance of a professional doctor or therapist to formulate an individualized training program to promote the recovery of normal function.