Improve neck and shoulder pain

When exercising for neck and shoulder pain and periarthritis of shoulder, you should pay attention to the following issues: do warm-up exercises at the beginning of the exercise and do relaxation exercises at the end; be persistent and exercise at least once a day; exercise seriously. The movements should be accurate and you should persist even if there is some pain; during exercise, you should avoid overwork of the affected shoulder and prevent it from getting cold.

1. Action name: Bent-over lateral raise

Follow me: Stand with your legs shoulder-width apart, knees slightly bent, upper body leaning forward, back straight, arms extended outward to the side, shoulder-height or slightly below. 12-15 times per set, 3-4 sets.

Tips: Don't arch your back when leaning forward. When raising your arms to the side, open them as far as possible.

2. Action name: Dumbbell shoulder raise I

Follow me: Stand naturally, straighten your chest and abdomen, make your forearms and upper arms at right angles, and push your arms up above your head. Do 12 to 15 times per set, 3 to 4 sets.

3. Dumbbell Shoulder Raise II

Follow my lead: Push your arms up in a circular motion, not straight up and down. When you push them overhead, keep your elbows slightly bent to prevent locking.

4. Action name: Bent-over single-arm rowing I

Follow me: bend over and hold a dumbbell with one arm, lift your elbow backwards, and keep your forearm and upper arm at 90 degrees. Do 12 to 15 times per set, 3 to 4 sets.

5. Bent-over One-Arm Row II

Tips: Do not arch your back when leaning forward. When you lift your elbows back, feel the back muscles contract and hold for 1 to 2 seconds before returning to the original position.

6. Action name: Dumbbell front raise

Follow me: Stand naturally, straighten your chest and pull in your stomach, lift the dumbbells forward one by one until they are parallel in front of you, with your hands slightly below your shoulders. Do 12 to 15 reps per set, 3 to 4 sets.

Tips: When your arms are raised horizontally in front of you, hold the position for 1 to 2 seconds and then alternate movements.

7. Action name: Side-lying shoulder external rotation I

Do it with me: Lie on your side with your forearm and upper arm at right angles, elbow close to your body, and forearm rotated outward. Do 15 to 20 times per set, 3 to 4 sets.

8. Side-lying Shoulder External Rotation II

Tips: When externally rotating your arm, keep your elbow close to your body and try not to turn it outward. Place a towel or book on your elbow while doing the exercise.

9. Action name: Lucky Cat Pose

Follow me: Stand naturally, straighten your chest and abdomen, raise your upper arm horizontally and keep your forearm at a 90° angle with your upper arm, and rotate your forearm forward. 15 to 20 times per set, 3 to 4 sets.

Tips: Keep your upper arms raised sideways during the exercise, with your arms and body on the same plane, not forward or backward

10. Action name: Shoulder circle

Follow me: Stand naturally, bend your elbows, touch your fingers to your shoulders, and circle your hands forward at the same time. Do 20 to 30 times per set, 3 to 4 sets.

Tips: When circling the ring, do it as slowly as possible and exert full force outward. You can also do this movement with your arms straight.

11. Action name: Raise your arms

Follow me: Stand naturally, straighten your chest and abdomen, stretch your arms, and vibrate up and down backwards. 20 to 30 times per set, 3 to 4 sets.

Tips: When swinging your arms, keep your elbows slightly bent to avoid excessive load on the joints; at the same time, apply force at a constant speed and the range of motion should not be too large, which can easily cause shoulder muscle strain.

Thank you for your attention and support!