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Shoulder and neck pain can occur at any age, especially in office workers, due to the nature of the job that requires sitting for a long time. Performing shoulder exercises can help improve this condition.
1. Causes of shoulder pain
When you leave your neck in a position for too long, sedentary, sleeping in the wrong position, ... will lead to muscle gain, thereby causing shoulder pain. This condition, if prolonged, can lead to complications such as cervical spondylosis.
2. Effective shoulder and neck exercises at home
Some effective neck and shoulder exercises at home that anyone can do include:
Neck Rotation This is a very simple neck and shoulder exercise that massages the neck organs and works. relieve stress.
How to do it: You just need to use a round pillow of sufficient size, put it on the nape of the neck and lie down for about 10 minutes.
Muscle tension This neck and shoulder exercise works on the muscles in the back of the neck and the back.
How to do it: Sit comfortably on a flat surface, hands clasped together reaching back, at the same time the neck is also tilted back. You need to stay in this position for 30 to 40 minutes, then repeat several times.
Stretching the muscles on both sides of the neck How to do it: You sit comfortably, put your right hand on the top of your head and stretch the neck muscles to the right, continue to do the opposite. Perform the exercise several times for the best effect.
Stretch Trapezoid The trapezius is a muscle located in the neck and shoulder area.
How to do it: put your right hand behind your back, use your left hand to stretch the right and left hand, do the same with the other side. During each exercise, hold the position for 20 seconds.
Pose of needle thread This exercise requires the movements to be done gently, the practitioner must be very flexible.
How to do it: Put your knees and hands on the floor and your back is parallel to the floor (table pose). Raise your right hand up high, look at your hand, and at the same time bring the left hand to the right and the whole arm to the floor. Breathe steadily and rhythmically. Do the same with the other side.
Shoulder rotation This move works the muscles around the shoulder blades.
How to do it: Requires keeping the neck and back straight. Perform arm rotation clockwise and counterclockwise.
Stretch both shoulders This exercise works deeply into the shoulders of the body.
How to do it: You need to keep your neck and back straight. Clasp your hands behind your back, lean forward while stretching your arms back. Hold for 30 to 40 seconds, then repeat several times.
Thực hiện các bài tập vai gáy có thể giúp cải thiện tình trạng đau đáng kể
Above are movements to improve shoulder pain that you can do at home. These movements, if done regularly and regularly, can stop the pain. In addition, you can choose massage, acupressure or rehabilitation physiotherapy to improve your pain, however, you need to see a doctor, not at home. One of the addresses that can be trusted to choose is the Department of Rehabilitation - Vinmec International General Hospital, with the advantage of owning a team of specialists with many years of experience and dedication. with the patient. Subdivisions such as: medical examination area, physical therapy area, movement therapy area, ... are spaciously designed, equipped with many modern equipment, ensuring a comfortable feeling for the patient. to obtain the best treatment results. At the same time, the Department of Rehabilitation is also equipped with a system of therapeutic machinery from leading countries in technology such as the Netherlands, Japan, etc., which will bring satisfaction to customers to use. Vinmec's service
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
