How to treat scapulohumeral periarthritis is helpful to relieve scapulohumeral periarthritis. Exercise is the basic way to keep healthy. Exercise can help us expel toxins from our bodies. Proper exercise can help us reduce stress. It is said that life lies in exercise. Come with me to see how to treat scapulohumeral periarthritis. Fitness can help relieve scapulohumeral periarthritis.
How to treat scapulohumeral periarthritis 1 scapulohumeral periarthritis is a common disease in our daily life. Patients with scapulohumeral periarthritis will not only suffer physical pain, but also be troubled psychologically. But we can usually do proper exercise to prevent scapulohumeral periarthritis, so what should friends with scapulohumeral periarthritis do? Let's learn about scapulohumeral periarthritis with everyone.
Five-step exercise to prevent scapulohumeral periarthritis
The first step is to look up to the sky.
Let your body stand upright and droop naturally, slowly look up at the sky and stare at a target for about half a minute.
Step two, massage the neck.
Take an upright or sitting position, press the back of the neck with two thumbs, first press the middle part, then press the muscles on both sides, and press 15 times repeatedly from top to bottom.
The third step is to look at each other.
Support the ground with your hands and feet to make your body arch. Then turn your neck back, look left and right, turn left and right 15 times. The point is: when you look around, focus on turning your neck, not just your eyes.
Step four, shake your head.
Shake your head left and right, then shake it in the opposite direction, left and right 10 times.
The fifth step is to compete with each other.
Cross your hands with your fingers, put your palms behind your neck, and push your neck forward to make it straight. These two forces are in opposite directions. At the same time, turn your head left and right five times. Relax, stop for a while, and then do it again. This action is very helpful to relieve the symptoms of scapulohumeral periarthritis.
How to treat scapulohumeral periarthritis II. Fitness methods for scapulohumeral periarthritis
1, press and rub your shoulders.
Press shoulder and upper arm, press shoulder injury, arm diaphragm, Quchi, Shousanli and Hegu for 20 seconds each, and then hit several times with empty fists or hands.
2. Keep lifting your shoulders with a hug.
Pull up the muscles of the shoulder and upper arm several times continuously with the grip method, and press and knead the shoulder pain with the palm root for 3 ~ 5 minutes.
3. Bend down and stretch your arms
Stand with your feet bent at 90 degrees and turn outward for about 10 minutes.
4. The affected limb climbs the wall
Feet apart, facing the wall, five fingers slowly climb up along the wall, so that the affected limb can be lifted to the highest limit, and then return to its original position along the wall, crawling for 50 ~ 100 times continuously.
How to treat scapulohumeral periarthritis? Say goodbye to scapulohumeral periarthritis with 3 5 aerobics.
1, worship Guanyin
Action essentials: The so-called backward worship of Guanyin is actually very simple. The first thing to do is to put your hands together above your head, hold the back of the occipital bone with your palms, and then straighten your waist backwards and downwards between your fingers.
Press your hands, head and neck backwards with a pillow, stretch your back hard, face smallpox for about 3~5 seconds, and restore your upright posture. Repeat 3 times.
Function: Enhance and maintain the flexion and extension function of shoulder joint, and directly prevent the possible flexion and extension dysfunction of scapulohumeral periarthritis.
2, fork back handle
Action essentials: First, keep the left foot behind the front and rear feet, and keep a distance of about one step. Then, look straight at the left side, put your right hand around your right shoulder and put your left hand below.
Pull from waist to back with your right hand. Alternate left and right three times. If both hands can't reach it, you can connect them with a rope or a small stick.
Function: Enhance and maintain the abduction, supination and adduction functions of shoulder joint, and directly prevent the possible back contact dysfunction of scapulohumeral periarthritis.
Comb hair
This action is named after the action of combing your hair. The method is that the patient turns his hands around his head alternately in the order of forehead-top of his head-behind his pillow-behind his ears, at least 20 times each time.
In fact, you can also hold your head. First stand with your feet shoulder-width apart, and then put your hands behind your head.
Elbows apart, parallel to the body; Bend your elbows, like holding your head, alternately for at least 20 times.
4, shoulder circle
Action essentials: Starting from the left shoulder, the left shoulder moves clockwise upward, forward, downward and backward, and the right shoulder follows the movement; Keep the head and neck neutral.
The characteristic of this action is that the left and right shoulders alternately slowly and forcefully draw a circle forward and backward, and the shoulders exert force in the opposite direction, so as to draw a circle as large as possible. Alternating left and right three times a day is helpful to prevent scapulohumeral periarthritis.
5. Rub your back
The patient can touch the back with the affected arm from the lower back side, while the other arm pulls the affected arm from the upper back side. Because it is difficult for patients with scapulohumeral periarthritis to touch their arms, they can connect them with towels at this time, just like rubbing their backs.
To finish the shoulder movement, do one shoulder first, then the other, alternating left and right, more than 20 times each time. End shoulder can relieve shoulder pain.