Methods to Treat Collarbone Pain with Simple and Effective Yoga Exercises
Many people have this experience, that is, they wake up with shoulder and neck soreness, and when it's severe, they might feel like their head is going to turn over. Now, physical therapist Chen Junzhi will share relevant actions to relieve this symptom.
1. Use a massage ball to relax the shoulder and neck muscles,This action is to use a massage ball, through the massage ball to relax the shoulder and neck related muscles. Shoulder pain often has several muscles that are tense. Lie down, find the location of the shoulder blade, put the ball to the shoulder blade intersection of the neck, kneels down to stabilize the ground, slowly move the body's center of gravity on the ball, the body left and right movement, let the ball massage the shoulder and neck muscles. Then, with your hand, move inward and outward, the ball will move to relax the press effect. Then, lift your hand up and down, through the massage ball to relax our shoulder blade muscle and related muscles. Remember that the action should be slow, each part about 30 seconds to 120 seconds. As for the pain, the most painful is 10 points, about 3 to 40 points can be.
When shoulder pain occurs, the neck problem is the biggest, you can put the massage ball on the shoulder blade and related rehabilitation position, try to move the neck, put the head on the floor, along the floor rotation, rotation when, the massage ball can press the muscle end part, can stretch and relax the muscle, do this action, must be slow, if rotate to unable to rotate or pain, then stay in this position, make several breaths, then try to rotate a little, can see, compare the tense feeling, can the rotation angle because of the just output to be better rotated.
2. Use a roller to relax the occipital muscle group under the occipital bone,Next, use a roller to relax the occipital muscle group under the occipital bone, lying on your back with your knees bent, place the roller at the hairline edge, when you inhale, slowly turn to the right, when turning, the skull will relax along the roller pattern, stay for several breaths, then slowly turn to the center, when turning, pay attention to the head bone and roller's contact. Next, turn to the other side to practice. Next, do a chin-down action, through the neck bending, let the roller in the neck rear and occipital bone under rolling, to relax the occipital bone muscle group, come back and forth relaxed pressing, chin down to feel the occipital bone muscle group extension.
3. Neck rotation,When shoulder pain occurs, you may find that the neck cannot rotate to one side, assuming that when rotating to the right, the neck will have obvious pain, the pain may occur on the right side or the left side, then stay in this position, hand raised to place on the head side, when you inhale, let the head push in the direction of the hand, at the same time, the hand go to resist the head action, mutual resistance, eyes look to the right hand direction, neck muscle output, hand also output, stay for 7 seconds, then slowly relax, stay in this position can, next, you can put your hand down, slowly try to rotate the head a little to see, can do a again, compare the tense feeling, can the rotation angle because of the just output to be better rotated.
4. Neck side bending exercise and stretching,After rotating to the left, there will be pain on the right side or pain on the left side, assuming that when side bending to the left, the right side is uncomfortable, use the left hand to reach the right ear area, assuming that at this angle cannot side bend, the left hand reaches the side of the head, push the head to the left hand, the hand does a resistance action, stay for 7 seconds, then slowly relax, next, try to side bend a little more to the left, to a new angle, if still have pain or tense feeling, do not use strong pressure, stay in this angle, output for 7 seconds, then slowly relax, next, try to see if you can extend it a little more.
Note: When shoulder pain occurs, it may have severe pain or inflammation. If palpation reveals obvious tension or pain or obvious heat, remember to first ice compress, after ice compress, then try the just action, if can relieve pain, then can slowly start to heat compress, but if pain persists, or the pain symptoms have not improved, you still need to seek medical assistance.
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