The topic of how to effectively alleviate shoulder and neck discomfort has aroused heated discussion

Many times we have problems with the cervical spine, not only because of the cervical spine, but because our waist does not sit straight and does not sit upright. The head and waist should be as straight as possible, and then the effect of adjusting the cervical spine will be better.

1. Causes of shoulder and neck discomfort.

After sleeping often, some people will wake up with neck pain, shoulder and back discomfort, and many people think that they have not slept well. In fact, it is important for us to consider whether there are some habits of excessive use of the cervical spine, such as bowing your head and playing with your mobile phoneIf you use the computer every day, if you usually have this bad habit, then this phenomenon after rest indicates that there may be cervical spondylosis

2. Learn to palpate.

Here, I will teach you how to analyze and deal with it, and do not magnify the cervical spine problemThe first step is to learn simple palpation。Look in the levator scapulae trapezius area, will the muscles feel painful or sore? If this feeling is the same as what you normally feel, consider the strain on our muscles.

In the same way, if we have discomfort in our back, we have to consider our rhomboid muscles, just the muscle between the irrigity and the inner edge of the scapula, go and press it, try it, is there a cord-like adhesion of the muscle, is there any muscle pain when you press it? If you feel this soreness, which is the same as what you normally feel, you should consider the strain on your muscles.

3. Mitigation methods.

We find the pain point, and then hold it down and stick to the massage with the strength that feels comfortableDo it once a day, about five minutes for an area is fine。About five minutes on the shoulders, about five minutes on the back, and if both sides are bad, do it on both sides. Insist on doing it, you will feel relaxed after doing it, stick to it for a week, basically the pain will gradually decrease, and you usually feel a lot better, so as the pain points disappear, the trouble can be relieved at any time.

Secondly,Tilt your head down to the opposite side about 45 degrees, and you will feel the muscles under your hand suddenly tense, that is, the stretched muscle, hold this position for a minute, and do it on both sides.

You can usually move your shoulders and neck and don't sit all the time, you can also go to a massage shop to help massage it, or you can buy a massager by yourself to relieve it, you can use a hot towel to wet your shoulder and neck, or you can find a professional person with orthopedic bones or use moxibustion to relieve it.

Tuina massage, which uses techniques to gently massage the shoulders and neck and other areas, can relieve muscle spasms. Acupuncture can also be used to select acupuncture points according to the shoulder and neck meridians, which can relieve the symptoms of shoulder and neck pain. Neck exercises, raise your arms against the wall.

Generally, acupuncture or massage cupping, exercise and plastering, you can choose one that you like the most and can try.

Move your shoulders and neck a little. You can apply a warm towel. Massage massage is possible. It is also possible to go to TCM acupuncture to relieve pain.

First of all, you can do some massage, preferably for about 5 minutes a day, and secondly, you can lower your head and rotate it about 45 degrees, so that you can also relieve neck discomfort.

<> "How to improve people with shoulder and neck discomfort.

Self-test for cervical spondylosis.

4 movements to detect whether the cervical spine is damaged.

Look down and look up detection.

Lower your chin to touch your sternum.

You can look up at the ceiling with your eyes up.

Left and right Pecha crack torsion test.

Turn your head left and right so that the tip of your nose is level with the vertical line of your shoulders.

The head is bent left and right, the angle between the ears and the shoulders is 45°, and the head is lowered and the head is raised.

Stand or sit upright with loose shoulders.

The eyes can look directly at the ceiling.

The chin can reach the sternum.

The standard is that the chin can touch the sternum.

Looking up, the standard is to be able to look directly at the ceiling.

If there is limited range of motion or pain, it means that there is a certain level of damage to the cervical spine. Left and right torsion test.

Stand or sit in an upright position with your shoulders relaxed.

The tip of the nose is level with the vertical line of the shoulders.

The angle between the ears and the shoulders is 45°

Turn the head left and right, the standard is that the tip of the nose is level with the vertical line of the shoulder, the head is left and right side flexion, the standard is that the ear is 45 degrees from the shoulder, if the range of motion is limited, or there is pain, it means that there is a certain degree of damage to the cervical spine. Walk the straight test.

Prepare a five-meter straight line.

5m direct distribution closed line.

Walk in a straight line with your heel to your toe and record the time it takes to complete the course.

For young people, the standard is no more than 10 seconds.

For middle-aged and elderly people, the standard is no more than 12 seconds for the palm opening and closing test.

Palms fully open and close together again for 1 time.

The standard is to complete it more than 20 times in 10 seconds.

The higher the number of completions, the lower the risk of the cervical spine.

If it is less than 20 times or cannot be grasped, it is a sign of cervical spine problems.

Heavier. Common cervical spine problems.

When there is pain in the back of the neck, the pain decreases when you look up, but it worsens when you look down.

Pain in the neck, as well as pain and numbness in the hands and arms.

Dizziness. Recurrent headaches accompanied by dizziness, blurred vision, etc.

The neck is uncomfortable, no matter what posture or position.

When you walk, you feel like you're stepping on cotton. Some neck exercises can be done to relieve pressure and discomfort in the neck:

1 Look left and right.

Turn your head to the left and then to the right, the amplitude should be large, and it is better to feel sore, 15 times.

2 Nod back and forth.

Head forward and then back, leaning forward and backward as long as possible, neck as long as possible, 15 times.

3 Rotate the shoulder and neck.

Place your hands on both shoulders with your palms down, and your arms on both shoulders palms down. Rotate your arms 30 times from back to front and then 30 times from front to back.

4. Hands up.

Raise your hands up, arms straight, head back and lift 10 times.