Do you know how to manage stiff shoulders and neck? What are the steps?

If you experience stiffness in your neck and shoulders, manual massage** is preferred. Generally, the rolling technique is used first to simply relax the local superficial soft tissues; For about 10 minutes, change to the kneading method and plucking method to do a deeper level of tissue relaxation; For about 10 minutes, use the swing method and shaking method to stretch the joints of the neck and shoulders, and increase the local blood circulation volume and speed up the blood flow through manual massage, which can gradually relieve the symptoms of tension and spasm of soft tissues and local stiffness.

We can first choose to use the method of local massage for conditioning, before the massage, you can use a towel to warm the shoulder and neck area, which can promote the local blood cycle, so that when combined with the massage, the effect will be slightly better. Usually you can do the action of flying small swallows at home, which is also helpful for the relief of stiffness symptoms.

Through acupuncture, hot compresses, drugs and other methods, the most people choose hot compresses, simple and convenient, only need to wrap the hot water bottle with a towel and apply it to the hard place for about 15 minutes.

Stiff and sore shoulders can be caused by staying in the same position for long periods of time, overusing muscles, or certain medical conditions, here are a few ways to relieve stiff and sore shoulders:

1.Maintain a good sitting and standing posture: Try to avoid dismantling bad postures such as looking down at the hands or computer screens for a long time, standing or sitting for a long time, and maintaining a good sitting and standing posture can reduce the pressure and burden on the shoulders.

2.Exercise: Choose an exercise that works for you, such as yoga, Pilates, swimming, etc., to help strengthen and supple your shoulder muscles, and relieve stiffness and soreness.

3.Hot and cold compresses: Warm your shoulders with a hot towel or hot water bottle to relieve muscle tension and pain, and use ice packs to cool your shoulders if you're inflamed or injured.

4.Massage and stretching: Shoulder massage and flexibility training can help relieve muscle tension and pain, either by using a massager or by finding a professional masseuse, or by using shoulder flexibility exercises such as stretching and rotating.

5.Improving lifestyle habits: Reducing staying up late, quitting smoking, and controlling your diet can help improve your overall physical condition and relieve stiff and sore shoulders.

It is important to note that when the physical discomfort is obvious or cannot be relieved, you should seek medical attention as soon as possible and follow the doctor's advice to avoid delay**.

Always maintain a posture to look at the mobile phone and computer, and after a long time, you will feel some stiffness and tightness in the cervical spine, and sometimes there will be soreness. In this way, it is necessary to pay attention to rest and rest the neck to avoid the development of cervical spondylosis.

1.Stiff muscles Neck stiffness, should be palpated in the stiff area, whether there is a corresponding pain point, cord-like adhesions, stiff muscles that lose their elasticity, if there is, the symptoms of pressing are basically the same, to deal with the muscles first, this is the basis of **, you can massage with the strength of pain and feel comfortable, once a day, a pain point 3 5 minutes!

2.Cervical facet joint disorder Cervical facet joint disorder is also called cervical micro-misalignment, which is one of the causes of neck stiffness and discomfort, if there is no problem with the neck muscles, or the point of tension and pain cannot be reached, or the pain has disappeared, but this feeling still appears from time to time, this factor should be considered.

For cervical micro-misalignment, massage is not good, it will only be relieved at the time, and soon the symptoms will appear again, and the muscles will become tense again, so it is very important to take manual bone correction to adjust the disordered small joints back to normal position after relaxing the muscles or warming up!

3.Generally, the incidence probability of cervical intervertebral disc herniation is much smaller than that of the lumbar spine, after all, the head is still relatively light, and the symptoms are often not cervical stiffness and neck discomfort, most of them are mainly neck, shoulder and back pain, accompanied by pain and numbness of the upper limbs.

Usually you can slowly turn your neck to the left, then slowly to the right, and then turn it back and forth, left and right, to make your neck a little more comfortable. Be sure to avoid working and studying in one posture for a long time, especially working and studying with your head down, take a break every 1 hour or so, and move for about 10 minutes.

Jog appropriately, adopt the correct running posture, keep your upper body straight or leaning forward, look straight forward, relax your shoulders, neck and upper limbs, clench your hands slightly, bend your upper arms and forearms about 90 degrees, swing your arms back and forth naturally, and touch your feet lightly with the forefeet on the ground first.

You can also do some draping exercises by lifting the horizontal bar or door frame higher than your body with both hands and pulling your body up, if you have little strength in your arms and can't hang your body, or you can also land on your heels and share some of the weight of your body with your toes. 3 times a day in the morning and once in the evening for 5 minutes.

When the neck is stiff, try to choose massage to relieve, first find out the Fengchi acupoint, press and hold the thumb and index finger at the same time for 1-2 minutes to pinch the muscles on both sides of the cervical spine for 2-3 minutes, focus on pinching or kneading the sore points to put one side of the hand on the upper shoulder, knead or pinch the upper muscles of the gang with your fingers for 2 3 minutes, you can also tap a few times, depending on the situation, once in the morning and evening, the neck will be significantly improved, or when the neck has discomfort, you can massage and massage at any time.