Shoulder problems are not easy to attract enough attention
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Shoulder problems may cause you to collapse, especially shoulder stiffness, periarthritis, round shoulder and so on
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Sitting in front of the computer all day and putting our head and neck in the same position will make our shoulders tight, stiff and sore, and our ribs will drop slightly, causing our shoulders and upper back to bend and sag forward
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The shoulder is not only a joint itself, but also a part of the neck, ribs and shoulder blades, which is a complex whole
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All shoulder joints need to move properly and effectively
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In addition, most shoulder problems also need to adjust the chest to avoid pain and injury and increase the effective range of movement
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The best way is to move forward, backward and towards both sides frequently every day
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1
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The flexible chest first contains the chest, and then raises the chest
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This action will help to relax the shoulders, relieve tension and increase the flexibility of the chest
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This is the first stop to alleviate the shoulder problem as the basis for other exercises
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2
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Flexible shoulder blades turn the shoulder blades clockwise or counterclockwise
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This action sounds easy, but in fact, you need to concentrate on moving the shoulder blades, hang your arms on both sides, move your shoulder blades upward, then outward, then downward, and maintain each position for 10 seconds or more
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3
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Yoga with chin_ This action is especially good for those who are in the same position for a long time (such as staring at the computer for eight hours every day)
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Move your chin forward, then slowly pull back and lean slightly against your throat
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4
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Around the shoulder, move the shoulder forward, up, back, and then down
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Repeat this action about 10 times, and then in the opposite direction, about 10 times
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5
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In the bull face pose, straighten your right arm up, then bend your elbow so that your hand falls behind your head, move your left arm behind your back, bend your arm, put your left hand on the right shoulder blade (or as close to the right shoulder blade as possible), hold the fingertip of your right hand with your left hand, and then replace it on the other side
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If you can’t reach the fingertips of the opposite hand, you can use a towel to help, gently pull it in the opposite direction to make the towel slightly tight
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6
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Shoulder and elbow exercises back against the wall, let the shoulder blades rest in a middle position, and open the two elbow joints outward at 90 degrees
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Without moving the position of the elbow, turn the right arm upward so that the back of the right hand touches the wall, and then the left arm is downward so that the palm of the left hand touches the wall
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Slowly change the movement for about 30 seconds and keep both arms at 90 degrees in the whole process
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7
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Stand facing the wall, stretch your hands on the wall so that they are 90 degrees from your body, step back until your arms are straight, lower your head, push your hips back, keep your shoulder blades back, and avoid tightening your shoulders and neck
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8
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T, y and l movements stand with their backs against the wall and their palms inward
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Slowly raise your arms to make a “t” shape and keep your arms and back in contact with the wall
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Continue to move the arm up to form a “Y” shape, then an “I” shape, touch the thumb above the head, and always keep the shoulder blades flat against the wall
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9
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Draw a circle with your arms and stand vertically against the wall
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Slowly draw a big circle with your arms as close to the wall as possible
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Repeat 10 times in each direction, then turn to the other direction and rotate the opposite arm
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Always keep a good posture, especially when moving forward, don’t be too lazy or turn back directly
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10
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Thread needle four corner kneeling posture, lift the left hand from the ground, pass the left arm through the space between the right arm and the right leg, slide the back of the left hand and arm along the ground, and allow the upper body (thoracic vertebra) to rotate naturally to the right, but keep the hip horizontal
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11
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The Sphinx arms lie on the ground, face down, arms bent on both sides of your body, palms on the ground or in front of your chest, and fingertips forward
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Lift your chest up, lift your right hand off the ground, straighten your right arm for about 5 seconds, then lower your right arm and change to the other side
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12
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Turn and stretch the right side, lie on the right side, bend the legs naturally, keep the spine neutral, and keep the right arm straight and perpendicular to the body
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Put the left arm on the right arm
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First push the left arm forward slightly, then lift it straight and rotate it backward to make a big arch in the air
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Let your nose and eyes follow your left arm and slowly turn your neck to the left
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Move slowly, hold for a few seconds before the end of the stretch, and then return to the starting position
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Repeat 10 times and switch to the other side
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The above 12 simple stretching movements recommended by yogi Xiaobian can not only quickly help you relieve pain and release shoulder tension, but also improve bad shoulder posture and solve almost all shoulder problems!.
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