1, climb the wall to exercise
Methods: Face the wall, then focus on the index finger and middle finger of the hand and climb up slowly, which is suitable for the body's endurance. If there is no suitable wall at home, you can often take part in outdoor rock climbing.
2. Pendulum practice
Methods: Tie a ball with a stone rope, then twist one end of the rope with your fingers to turn the ball, do abduction and external rotation, and try as hard as possible according to the bearing capacity of your shoulders.
Step 3 Rub your back.
The patient with scapulohumeral periarthritis touches his back from the lower back, and the other arm pulls the contralateral arm from the upper back. It is often difficult for two arms to sharpen each other. At this time, you can connect your arms with a towel, just like rubbing your back.
4. End-shoulder exercises
End-shoulder exercise is the key method to treat scapulohumeral periarthritis quickly and can relieve shoulder pain.
Methods: First do the left shoulder-to-shoulder movement (shrug up), and then do the right shoulder-to-shoulder movement, alternating left and right, for more than 20 times each time.
Step 5 bend your elbow and cut your hand
The patient's back is leaning against the wall or lying on his back in bed, and his upper arm is bent close to his body, and the elbow point is taken as the particle for external rotation. This exercise method can make scapulohumeral periarthritis recover faster.
Step 6 stand with your arms open
The patient's upper limbs naturally droop, his arms are straight, his palms slowly abduct downward, and he is lifted upward forcibly, and then stops 10 minute after reaching the maximum, and then returns to the original position to repeat. This exercise method can make scapulohumeral periarthritis recover faster.
7. Reach back and touch your spine
The patient stands naturally, bends his elbow and wrist, touches the spinous process of the spine with the middle finger pulp in the posture that the affected upper limb rotates backwards, and then keeps motionless from bottom to top to the maximum, and slowly recovers to the original position after 2 minutes, repeatedly, and gradually increases. This exercise method can make scapulohumeral periarthritis recover faster.
8. Comb your hair for exercise
The patient can stand or lie on his back. The elbow joint of the affected side flexes, and the forearm is forward and upward (palm upward). Try to wipe your forehead with your elbow, that is, wipe your sweat. This exercise method can make scapulohumeral periarthritis recover faster.
9, headrest hands
The patient lies on his back with his hands crossed, palms facing up and placed behind his head (occipital part). First, his elbows should be retracted as far as possible, and then as far as possible. This exercise method can make scapulohumeral periarthritis recover faster.
10, shoulder rotation exercise
When the patient stands, the affected limb naturally droops, the elbow is straight, and the affected arm turns from front to back, from small to large, and repeats several times. This exercise method can make scapulohumeral periarthritis recover faster.
1 1, lifting heavy objects
Bend forward, stand with your legs apart, put one end of the table on the unaffected side, bend it for about 90 degrees to relax the tendons around the shoulder joint, and then do the exercises of swinging inside and outside, back and forth, and around the arm, and the amplitude can be gradually increased until the fingers are swollen or numb. This exercise method can make scapulohumeral periarthritis recover faster.
12, draw a circle on the wall.
The patient faces the wall, straightens his arm and symbolically draws a circle on the wall. Repeating this action frequently will be of great help to the recovery of scapulohumeral periarthritis. This exercise method can make scapulohumeral periarthritis recover faster.
13, bad habit
(1) Don't pay attention to keep warm.
Nowadays, young people pay too much attention to their appearance and neglect to keep warm. It is easy to be stimulated by cold wind and cause neck muscle spasm and nerve edema, which leads to neck and shoulder pain and limited head and neck movement. In addition to the cold season, we should also pay attention to properly cover the shoulders in hot summer to avoid air conditioners or fans blowing directly on the neck and shoulders. Middle-aged and elderly people should pay special attention to keeping their shoulders warm. In addition, the elderly are in poor health, so it is recommended to eat some chewable tablets properly to improve immunity and prevent scapulohumeral periarthritis. It is found that fruit chewable tablets can prevent and treat bone and joint diseases, and can also supplement vitamin C and trace element manganese necessary for human bones.
(2) Keep the same posture for a long time
According to the survey, 99% people who like playing mahjong will suffer from scapulohumeral periarthritis. This is because the shoulder is in flexion or some specific position for a long time, which keeps the muscles of the neck and back in a state of tension and contraction. Over time, muscle edema, spasm, and even increased pressure in the intervertebral disc of scapulohumeral periarthritis will eventually lead to scapulohumeral periarthritis.
(3) Bad sleeping posture
Sleep quality is not only a puzzle for the elderly, but also a common problem for modern young people. With the increasing pressure of life and rich nightlife, most people can't guarantee to go to bed early and get up early, and their sleep quality will also decline. In addition, the height of the pillow also seriously affects our sleeping position. As the saying goes, "sit back and relax", in fact, the influence of too high a pillow on the cervical spine is very worrying. If the pillow is too high, it will change the normal physiological curvature of cervical spine, cause muscle fatigue injury and ligament strain, lead to spasm, inflammation, and other symptoms, such as neck and shoulder pain, numbness and dizziness.
Therefore, maintaining good daily habits is the most effective means to prevent scapulohumeral periarthritis. Pursuing the quality of life everywhere, but also pursuing living habits.