How to self correct high and low shoulders?

It is very common for people with high and low shoulders, in this case you can do some self-correction exercises, yoga can make your posture more beautiful.

Correcting posture at all times, adjusting shoulders, not standing for long periods of time, or sitting for long periods of time, and wearing tools can help self-correction.

Try to consciously adjust the lower side of the shoulder to raise upwards as much as possible, and stand tightly against the wall for 10 minutes every night.

High and low shoulders are an external manifestation, and correction of internal factors is effective. I don't know if you have ever gone to a regular hospital for orthopedic examination and diagnosis? It is recommended to take an X-ray of the whole spine in the anterior and lateral positions, and clarify the reasons for the high and low shoulders before targeting**

Considered mainly from two directions:

Postural high and low shoulders caused by poor lifestyle habits:In this case, you can consider adjusting the high and low shoulders by adjusting your lifestyle habits. It can also be considered that the muscles of the shoulder and back have been strained and spasmed for a long time, causing tension in the shoulder muscles on one side, so that the shoulders look high and low, which can be adjusted by massage, massage, exercise**, etc.

High and low shoulders caused by scoliosis:This situation is more difficult and complicated to correct, and it needs to be considered according to age, scoliosis severity and other conditions.

0-10°: Above 10° is recognized as scoliosis, at this stage, it becomes a bad posture, and it is not recognized as scoliosis? This stage is blank in many hospitals**, just for you to keep an eye on and screen, pay attention to behavioral habits.

There is a Zhile Chen Guchao in Shijiazhuang who believes that scoliosis is like a house tilting, even if it is at a small angle, if it is not intervened, it will only continue to develop in the direction of collapse. In addition, the bones develop rapidly during adolescence, and scoliosis will develop quickly without intervention, so it is important not to let it go. It is recommended to correct the manual work of traditional Chinese medicine + exercise correction.

10-20°: This stage is already scoliosis, and it is also ** blank in many hospitals, similar to the situation in the stage of poor posture, it is recommended to correct Chinese medicine manual correction + exercise correction.

20-40°: This stage is already severe. In addition to TCM manual correction + sports correction, there is another intervention method - brace, the significance of bracing is not to **, but to control the continued development of scoliosis, which needs to be worn 16-23 hours a day, which is a test of perseverance.

40°+: At this stage, the choice of surgery is coming. No surgery unless necessary!

In addition, in some cases, it will also be combined with drugs and other ** methods, just follow the doctor's instructions.

The main reason for the difference in the height of the two shoulders is that they often use the same shoulder to carry backpacks and school bags; Shoulder-carrying and hand-carrying heavy objects will keep the soft tissues around one shoulder joint in a tense state for a long time, and over time, the lower shoulder muscles will be tightened, and the upper arm muscles will be lengthened into oblique shoulders, resulting in deformities of different heights of the shoulders. Therefore, if you find that you have high and low shoulders, you should actively correct them.

Method steps.

1. Keep your feet open, shoulder-width apart, and your upper body upright. Hold dumbbells in both hands and hang them down to your sides. Then inhale and raise your arms sideways at the same time, then exhale and lower to reduce. Repeat 10 12 times for 4 sets.

2. Open your feet, shoulder width apart, stand upright, hold dumbbells or weights on the low shoulder side to shrug your shoulders with one arm, and cross your waist with your other hand. Repeat 10 15 times for 4 sets.

3. Open your feet, shoulder-width apart, stand upright, hold dumbbells or weights on your shoulders and do a one-arm shoulder press. Repeat 10 12 times for 4 sets.

4. Hold the horizontal bar with both arms for 10 15 seconds (or 15 25 counts). Practice 3 sets.

5. Horizontal bars, both arms are holding the hanging neck, and then pull-ups 8 12 times. Practice 3 sets.

6. Hold the horizontal bar with both arms in the suspension, tuck the abdomen backwards and turn the hips into a hanging shoulder overhang, stop for 3 5 seconds, and then flip the front buttocks to restore to a positive overhang. Repeat 8 12 times for 3 sets.

7. Hold the horizontal bar for 10 15 seconds (or count 15 25 counts) with one arm on the low shoulder side. Practice 3 sets.

8. Pull-up after the low shoulder side of the one-arm backgrip horizontal bar hanging (you can pull a few times, as long as you pull up hard). Practice 3 sets.

9. Open your feet, shoulder-width apart, stand upright, hold dumbbells or objects on the low shoulder side to do a one-arm side lift, and the other side of the hand is crossed at the waist. Repeat 15 20 times for 4 sets.

10. Parallel bars and double arms support the swing arm flexion and extension 8 12 times, 4 sets of exercises.

You can massage the muscles on the side of the high shoulder, so that the spasmodic muscles are relaxed, especially in the shoulder Yu, shoulder Yu, shoulder well, Tianzhu, Tianzhu and other acupuncture points for massage, can improve the mild high and low shoulder, severe cases, in addition to involving soft tissues such as muscles and tendons, may cause the lower cervical spine and the upper thoracic vertebra to move the spine, need to find a specialist to help.

Chiropractic** simply involves the high and low shoulders of soft tissues, and the muscles are loosened by manual manipulation, and the effect can be achieved after a few times; If cervical spondylosis or scoliosis is involved, in addition to muscle relaxation, manual correction of the spine can also improve the high and low shoulders.

Experts say that to correct high and low shoulders, it is important to understand the changes in your body shape, and at the same time, it is important to get rid of bad habits such as stilted legs, and to consistently maintain the correct daily posture. Compared to a shoulder bag, a backpack is more comfortable to carry than a shoulder bag due to the more balanced force.

The lighter the backpack, the better, with as few unnecessary items as possible, weighing no more than 2 kg, and not carrying it for long periods of time. If you must carry it for a long time, you should change the part and posture of the force frequently. When choosing a backpack, try to choose a backpack with a wider back.