What are some tips for relieving sore shoulders?

As a white-collar worker who has been plagued by shoulder soreness, I provide the following four ways to effectively relieve shoulder pain

1. Salonpas. I first saw it on the subway, and Xiao S endorsed it. It just so happened that I often worked overtime during that time, and my shoulder and neck were sore and unbearable, so I bought it and tried it.

After using it, it is found to be convenient and easy to use, the medicinal properties are relatively strong, and the patched area is quickly warm and comfortable, it should be said that the effect is more timely, which can effectively promote blood flow and quickly relieve stiff and sore muscles. After use, it will not be torn off like some plasters, there are obvious stickers, but there are wounds or damaged ** should not be used. Plus, it's a bit expensive.

Second, the zodiac is beneficial to activate oil. Household standing medicine, applied to the sore area, after finger massage, can effectively relieve pain, drive away wind, reduce swelling, and enhance blood circulation. The disadvantage is that the massage strength is not easy to master, a little bit of force is tired, and the effect of a little force is not obvious.

Plus, the taste is a bit heavy.

3. Yoga ball fitness. Relatively safe, the force is soft, just sitting on the yoga ball, the body can constantly make subtle adjustments, people involuntarily open the shoulders, maintain balance and stability, promote blood circulation, and dispel fatigue. However, yoga balls are more difficult for beginners, and it takes a certain amount of time to practice, so you should pay attention to safety when practicing.

Because the purpose of relieving shoulder pain is stronger, I only do the following 2 simple movements:

1. Back stretching: Sit on the fitness ball first, lean forward, separate your legs to both sides as much as possible, and slowly sink your upper body at the same time, support the ground with both hands, and return to the starting position when you feel your back fully extended.

2. Abdominal stretching: Sit on the yoga ball, feet forward, hips sinking, let the waist fully touch the yoga ball, lie comfortably, stretch your arms in front of your head, bend your knees 90 degrees, and feel the back pain stop. For balance, keep your eyes on the front a little ahead.

4. Yoga 12 Poses. Including Downward Dog Pose, Mountain Pose, Fish Pose, Standing Forward Bend Pose, Cat & Cow Pose, Lying Butterfly Pose, Neck Stretch, Eye Snake Pose, Pigeon Pose, Baby Pose, Happy Baby Pose, and Life Energy Breathing Method. Easy to learn and done at home, it can effectively stretch the body, promote blood circulation, and relieve muscle soreness.

If you want to have better results, it is recommended to find a professional yoga instructor, and you have more movement essentials.

At present, the first two methods are effective immediately, while yoga ball fitness and yoga exercise have a long-term effect.

For office workers who sit and watch the computer for a long time, shoulder pain is a common thing, if you want to relieve it, you can buy an instrument that can massage the shoulder, or let your family help you massage and relax every day, the most important thing is not to sit for a long time, exercise properly.

Here are some tips for relieving shoulder pain

1. Every morning after getting up, we should do some small exercises to wake up the shoulders. First, wrap the shoulders in a circle from front to back, and then circle from back to front, a total of 5 times; Then, spread your arms and draw circles with your arms for a total of 5 times. And when the sky is free, we also do some stretching exercises.

Set 1: Keep your back straight and raise your arms up until you reach your limit, hold this position for 3 seconds, inhale deeply during this time, then exhale slowly while lowering your arms. Second group of movements:

The person stands with his back straight, his left hand around his neck and his left shoulder, and his right hand around his neck and his right shoulder; Then stretch your arms back and hold for 20 to 30 seconds. These exercises are effective in improving shoulder flexibility.

IIChoose the right posture in your daily life to minimize the severity of shoulder pain. First of all, when using the computer, keep the arm at a 90-degree angle with the keyboard, in order to avoid moving the arm forward, the keyboard should not be placed too far, and the mouse should be placed on the symmetrical line of the keyboard; Secondly, when picking up or placing heavy items from a high place, they should be picked up or placed with the help of a chair; Then, when doing housework, doing odd jobs, or repairing the garden, you should try to alternate between the left and right arms when you need to repeat certain actions at work; Finally, take regular shoulder breaks and perform shoulder stretches at work. In short, keep your shoulders and ears at a distance from each activity.

IIIWe can usually do some simple exercises to strengthen the shoulder muscles, such as practicing small dumbbell lifting exercises。The rotator muscles are the one of the most affected by tendonitis in the shoulder, and we can strengthen them with elastic bands. First, tie one end of the elastic band to the handle of the closed door, grasp the other end of the elastic band with your right hand and pull it away from the door, keeping your arm bent 90 degrees and pulling as far away as possible. Then, pull the elastic band with your elbow in the direction of your body, pulling the band while exhaling; Finally, inhale and slowly retreat back to the starting position.

After repeating this movement 20 to 30 times with the right arm, the left arm begins this movement.

4. If there is temporary fatigue in the shoulders or damage due to competition, work, housework, etc., we should let the arms swing naturally from front to back, from left to right, and keep circulating. To relieve inflammation, we can use ice packs or frozen peas to cool our shoulders 3 times a day for 15 minutes; Then, simply apply the anti-inflammatory gel without massage. However, if you have long-term pain in your shoulder or have difficulty doing certain movements.