How to do push-ups with shoulder pain?
For shoulder pain caused by muscle fatigue and lactic acid accumulation, there are the following methods to help relieve it.
(1) static traction
Static traction helps to relieve muscle pain. After push-ups, you can do proper shoulder traction, keep 1-2 minutes, rest 1 minute, and repeat. The time of pulling can be determined according to personal circumstances.
(2) Massage
Massage can promote local blood circulation, help take away lactic acid and relax muscles.
(3) cold compress and hot compress
Cold compress and hot compress can mean that ice packs and hot compresses are alternately applied to the pain area 15 minutes, and the cycle is repeated. The change of cold and hot temperature is helpful to accelerate blood circulation and muscle rehabilitation. It has a good effect on relieving muscle soreness.
Take a hot bath.
Taking a hot bath can not only relieve shoulder pain, but also help to eliminate exercise fatigue. But it should be noted that taking a hot bath should be carried out after half an hour of exercise, and the water temperature should not be too high.
(5) Proper exercise
Doing some gentle shoulder exercises properly can familiarize you with the intensity of exercise, promote blood circulation and help relieve pain.
Step 6 rest
Rest is one of the most important ways to relieve shoulder pain after exercise. Muscle fatigue and slight injury caused by exercise need rest to recover. Practicing every day will lead to excessive muscle fatigue and become thin and fragile.
Do standard push-ups
To achieve the perfect starting position of push-ups, the body must be kept in a straight line from shoulder to ankle, and the arms should be
It should be placed in the chest position, and the distance between the hands is slightly wider than the shoulders. This can ensure that each movement can exercise the triceps brachii more effectively.
When doing push-ups, it takes 2 to 3 seconds to completely put down your body. Finally, the distance between the chest and the ground should be about 2 to 3 cm. Then, you should immediately prop it up and return to the starting position.
If you can't do complete push-ups, you can also land on your knees. This is also the method you can choose when you can't finish formal push-ups and want to continue exercising.
How to do push-ups to exercise shoulder muscles
Push-ups are well-known fitness methods. However, different push-ups have different exercise effects. Handstand push-ups's modified version is a high-intensity exercise method. Combining handstand, arm flexion and push-ups, the effect is equivalent to bench press. But because the arm pushes the whole body instead of the iron bar, the body needs to use more muscles to keep balance.
? The essentials of semi-handstand push-ups action
The essentials of handstand push-ups's improved version are very simple. First do the initial posture of ordinary push-ups, then lift your feet on the chair or box, support your hands and step back a few steps, with your hips facing the sky and your upper body in a straight line. Then according to the standard of push-ups, keep the upper and lower bodies at a fixed angle, bend your arms and head as much as possible without touching the ground, then straighten your arms and restore your original posture.
Do a few at a time, do more groups, and ensure the correct technique, rather than simply pursuing quantity. Once you can't complete the standard movements, you should stop moving.
Matters needing attention in doing push-ups
1. Exercise step by step, from easy to difficult, from less to more, from light to heavy.
2. According to your physical condition, choose the appropriate exercise mode and control the exercise load.
3. Be prepared, relax and prevent injury and muscle stiffness.
4. It is forbidden for the elderly to do finger, high-five and weight-bearing exercises. This method is prohibited for patients with heart disease and hypertension.
5. Push-ups are gravity training. Doing push-ups for a long time is easy to cause great pressure and impact on knuckles (fists), wrists (palms) and shoulder joints, causing pain and injury in the above parts, so these joints need more maintenance at ordinary times.