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The shoulders are very stiff, and they can hardly lift their arms.
The mountain style arm lift can not get together at all.
If you lift hard, the shoulders will be very painful, and you feel that the shoulder joint movement is severely limited.
Some yogis also said that in yoga practice, as long as it involves shoulder movements, it will cause shoulder pain, which is more painful at night, especially in the 50-year-old Ga people.
In fact, this is a symptom of periarthritis of shoulder.
Periarthritis of shoulder is a common disease with shoulder joint pain and movement inconvenience as the main symptoms.
And the age of onset is about 50 years old, so it is also called 50 shoulders.
However, if the movement of shoulder joint is limited and the periarthritis of shoulder is painful, how should we carry out physical therapy of yoga? Let’s take a look: Phase I: relieve shoulder pain and limit shoulder stiffness pain.
When the movement is severely limited, it is recommended not to do the posture that makes the shoulder bear too much pressure, such as the posture that is completely or mostly supported by the arm.
This exercise will not improve the shoulder stiffness pain, but will become more and more serious.
So, first of all, we need to do some simple physical therapy exercises to relieve shoulder pain and limitation.
With the help of the extension band and the ball against the wall, put a small plastic ball on the lower back and the sacrum, slightly separate the feet, hold the extension band with both hands, open the arm with the same width as the shoulder, straighten the arm, slightly lift it slightly higher than the extension of the hip spine, especially at the back of the neck, consciously lengthen and maintain 5-8 breaths, and then slowly lift it up.
If you feel limited, just back a little to keep 5-8 breaths, Then slowly raise and repeat the function of shaping the ball for 3-5 times: stabilize the pelvis, avoid the compensation of the hip against the wall when the arm is raised+arm flat lift+upward practice of standing against the wall mountain pose, both feet close together or slightly separate can maintain the state of exercise 1.
The pelvis and spine are extended, both hands are placed on both sides of the body, the wall mountain pose is 5-8 breaths, and then both hands are raised flat, if you can not raise to find your limited position, Then turn back a little and keep 5-8 breathing, turn the palm upward, and slowly find the ear with the big arm.
If the arm is limited, turn back a little and keep 5-8 breathing, and repeat 10 times of table+baby kneeling on the cushion, with both feet open the same width as the hips and both hands open the same width as the shoulders, with the wrists just below the shoulders, pay attention to the extension of the spine and the back of the neck, do not lower the head and tighten the abdomen, and open the chest, Keep 5-8 breathing feet close together, knees close together, hips sitting on heels and arms extending forward, move the forehead of shoulder blades, and keep 5-8 breathing repetitions for 2-3 times.
Stage 2: The best shoulder positioning exercise When the stiffness and pain of the shoulder are eliminated, and the limitations are improved, you need to do the shoulder alignment exercise to make the shoulder slowly return to its position.
The shoulder should not only have flexibility, but also build the strength of the shoulder.
Standing in mountain style, with feet close together or with arms open, rotate from inside to outside, extend the spine with palms facing outward, relax and sink the shoulders to maintain 5-8 breathing table posture+kneeling at four corners of the legs on the cushion surface, open the feet with the width of the hips, open the hands with the width of the shoulders, and pay attention to the extension of the spine and the back of the neck directly below the shoulders, do not lower the head and abdomen, tighten the chest, open the chest, and keep 5-8 breathing inclined plate table posture to start, Take a big step backward with the right foot on the tiptoe, tighten the thigh, extend the left foot of the spine, step backward, put both feet together into the inclined plate to maintain the table-type back state, stay in the four-column inclined plate type knee bending with 5-8 breathing knees, slowly bend the elbow forearm perpendicular to the cushion surface, and maintain 5-8 breathing cobra type starting from the four-column type knee bending, slowly lie down and raise the head to extend the spine, bend the elbow close to the chest scapula close to each other, Relax and extend the back of the neck to maintain 5-8 breathing downward dog style.
Start from the cobra, open your feet and hips with the same width as your hips, straighten your legs, extend your spine and straighten your arms.
The head is in the inverted “v” shape on the extension line of the spine, and maintain 5-8 breathing.
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