It is possible that you have scapulohumeral periarthritis, but the good news is that generally speaking, scapulohumeral periarthritis can heal itself.
Modern medicine has become a self-limited disease, and it can be recovered quickly with a little fitness function.
But more people are basically rotator cuff injuries, which are basically chronic diseases. At first, they were plain. If it is not improved for a long time, it is easy to aggravate the condition and eventually turn into an acute disease.
Many people don't care much about this, thinking that it won't affect the normal movement of the arm anyway, and our upper arm rotation and abduction will not be affected. If we change our posture a little, it won't hurt any more, and it should heal itself.
Besides, it's no big deal, because you are still young. As long as you rest more on weekends, the pain will disappear in a few hours.
In fact, this idea is wrong. Over time, it will definitely cause irreversible pain. At that time, if you want to improve, you will regret it. Don't use your life to earn money when you are young, or you will use money to continue your life when you are old.
Today I bring you four groups of fitness exercises that can help you get rid of this problem. You can do some exercise in the morning, at noon and at night, even at work. In less than a few minutes, you can not only stay away from illness, but also take long-term exercise, which can give you a strong and beautiful shoulder.
The first group of movements: dumbbells and barbells are lifted horizontally in front.
This action is mainly to exercise the toe of the deltoid muscle of the shoulder, and to strengthen the muscle fibers of the toe of the deltoid muscle by using the premise action. During exercise, keep your back straight, your feet open naturally, and your lower body and torso remain stable. If it is the first exercise, you can lean against the wall to help exercise.
Lift dumbbells and barbells horizontally in front. The highest point is that the arms are parallel to the ground. If you are at home or at work, you can exercise with books or other heavy objects.
The second group of actions: the tension rope is alternately pulled horizontally.
This action is mainly to stimulate the middle bundle of deltoid muscle. Pull up the D rod of the instrument with both hands, step on the ground with both feet, lean forward, and pull up the tension rope from the cross of both feet, with the highest point flush with the ground. If there is no such instrument, elastic rope can be used instead.
The third group of movements: dumbbells bend over against birds.
This action is mainly to exercise the deltoid muscle. Grasp the dumbbell with both hands, lean forward slightly, keep your feet shoulder width apart, straighten your spine, bend your knees slightly, align your head with your back, and do a reverse flying bird action. If there are no dumbbells, sandbags, books and mineral water can be used instead.
Group 4: Dumbbell shrugs.
In fact, this is an action that many people can't help but relax their shoulders even if they don't learn gym exercise. Indeed, this action can mobilize the middle and front bundles of deltoid muscle at the same time, and can also alleviate the feeling of numbness caused by long-term arm flexion. This action can be interspersed with the above three actions as an auxiliary exercise action.