The muscles in the shoulders are often tense, what can be done to relieve the soreness?

The shoulder and neck area is prone to tension and fatigue, and it is very likely that there is a problem with the shoulder and neck movement pattern, which has a lot to do with the imbalance of the muscles in the shoulder and neck area. When we bow our heads at work, the weight of our head is very large, only the thin cervical spine supports, which increases the pressure on the neck, and at the same time, the trapezius muscle behind our neck, the levator scapulae muscle to resist the weight of the head, will continue to contract, over time there is tension, and at the same time lose activity. In fact, if you want to get rid of this feeling of stiff shoulders and back pain, what you need is a set of yoga asanas, which will make your whole body feel very comfortable.

The human body is an organic whole, which is reflected in the parts of the body, in addition to neurotransmission, endocrine effects, etc., muscles are also an interconnected whole. For example, agonist muscles and antagonist muscles. These two different types of working muscles interact with each other in our human body activities.

But back to the essence of the problem, this is actually due to long-term poor posture resulting in muscle dysfunction, and the muscle groups around the neck appear too weak and too strong two sets of opposing forces, making our posture show hunched back, round shoulders, chest, and head stretch forward, which we call upper cross syndrome.

Standing in lunges before and after the left and right legs, holding on to the cabinet or wall, with a straight back, shoulder joints and elbow joints at right angles, slowly moving forward to stretch the muscles of the body, bad living habits, ditto, in addition to less exercise, usually too much inattention, looking down at the mobile phone for a long time, sitting on the desk, etc., no matter how good the training is, it is not as good as the lack of attention to chronic suicide There is also a health preservation method worth recommending, that is, soak your feet in hot water at night, "three hundred steps in the morning, a pot of soup in the evening". "A pot of soup in the evening" refers to a foot bath that has a long history in China.

Promote the blood circulation of the human body, regulate the endocrine system, enhance the function of human organs, and achieve the health care effect of disease prevention and treatment. For example, office members sit more and move less to soak their feet. Neck and shoulder soft tissue strain, manifested as neck and shoulder soreness, muscle tension, and unrestricted joint movement, can be treated with manual release or self-exercise stretching release.

It can be relieved by massage, and the muscles on the shoulders can be slowly relaxed. You can also use a hot towel to warm the compress to promote blood circulation and relieve soreness. You can usually do some stretching exercises, focusing on stretching the shoulders, which can also effectively relieve muscle tension and eliminate soreness.

For example, you can massage, and you can also use some ice cubes to apply to the **, or you can rub some sore muscles, or you can do massage.

The best thing to do is to go for a jog, which moves the muscles in many parts of the body, including the shoulders.

You should take a hot bath and find someone to give you a massage.

1. Where is the shoulder well point: the midpoint of the line connecting the protruding bone at the back of the neck and the end of the shoulder is directly opposite the breast is the position of the shoulder well point.

Massage method: Use your fingers and fingertips to massage the shoulder well point or bury the shoulder well point, pay attention to the strength should be gentle and moderate, mainly comfortable, not excessive force but damage the muscle tissue.

2 Method: Two people cooperate, the massaged person takes a sitting position, the massager stands on the side and holds the fingers of the massaged person and abducts the shoulder joint of the massager, and does continuous, small, uniform and rapid up and down shaking in the case of traction. The amplitude of jitter can be appropriately increased during the jitter process.

Doing so can help to relax tense shoulder muscles and relieve soreness in the shoulder muscles.

3 Method: The massager stands behind the massager, fixes the body of the massaged person with the abdomen, and then holds the massager's ipsilateral elbow with one hand and his fingers with the other hand, so that the shoulder joint can be shaken in different directions and can be shaken in a large range. Then shake in the direction of front down, front up, back up, back down, etc.

Doing so can help increase the range of motion of the shoulder joint and relieve sore shoulder muscles. In particular, it has a good effect on soothing shoulder movement and muscle soreness caused by frozen shoulder.

4 Method: The masseur holds the wrist joint of one arm of the patient with both hands, and then gradually pulls up and stretches upwards to increase the angle of forward bending and lifting.

Doing so can help improve shoulder function and can also help speed up the breakdown of lactate in shoulder muscles, relieving shoulder muscle soreness.

The following movements can relax the overly tense shoulder muscles, strengthen the shoulder muscles, and promote shoulder blood circulation.

Specific methods: 1. Clamp the left arm with the right elbow, twist the head in the direction of the left shoulder, and bring the feet together. Then switch left and right hands, repeating this movement.

2. Raise your arms straight and cross your fingers.

3. Carry out a pendulum exercise, relax your body, lean over and hold one hand on the table, gently drop back and forth, swing your arm left and right, and turn around again.

4. Stretch on your side, lie on your side, lay your arm flat, press the other arm with your free hand until there is tension in the shoulder on the side of the press, keep the pressing position for 30 seconds, and rest for another 30 seconds.

2. How to prevent shoulder and back tension?

Exercise regularly, move the joints of the whole body, and enhance the body's immunity.

You can exercise your shoulders and massage them, which will relieve the pain.

Prepare pillows in the office area, massage shoulder and back pain, adjust improper sitting posture, take pain-relieving medications, and change the bad habit of long-term sedentary lifestyle.

How to relieve the feeling of sore shoulders.

1. Paste plasters.

The plaster will carry a little burning sensation and relieve shoulder pain.

2. Smoke mugwort pillars.

Fumigated moxa pillar is beneficial to the first cervical spine and frozen shoulder, and long-term persistence is conducive to restoring shoulder and neck health.

3. Do not lift heavy objects.

Lifting heavy objects can put a heavier burden on your already aching shoulders.

4. Do the promotion exercise.

Moderate lifting exercises are good for pulling the pulse, which can relieve shoulder pain and allow the shoulder to gradually recover health, but it should be noted that it should not be excessive, otherwise it will cause more damage to the shoulder.

5. Reduce the height of the pillow.

High pillow is also one of the causes of cervical spondylosis and frozen shoulder, and it is best to replace it with a pillow such as cassia, which is conducive to the recovery of the cervical spine.

6. Avoid cold on the neck and shoulders.

In many cases, frozen shoulder and cervical spondylosis are caused by cold, and paying attention to keeping warm can slow down the deterioration of the condition.

7. Massage. Regular massage can also relieve cervical spine pain.

8. Warm compress. Warm compresses can relieve pain and make your shoulders and neck feel comfortable.