How do white-collar workers relieve scapulohumeral periarthritis
1, pendulum motion:
Sit or stand, relax your shoulders, take a mineral water bottle in your hand, and then swing back and forth, from small to large, relax your shoulder joints.
2, scapula adduction movement:
When the patient is sitting or standing, first relax the shoulders, then gradually push the shoulder blades inward and downward to make them close together, and don't shrug when exercising.
3, circle movement:
Every hour or two, do the action of drawing circles with your arms. Draw a circle in the up, down, left, right or back direction, alternating clockwise and counterclockwise. You can put one hand on your waist and draw a circle with the other arm, or you can draw a circle with both arms at the same time. When you draw a circle, you must move slowly and deeply.
4. Climb the wall:
Lie on the front of an empty wall, with your arms close to the wall, and your fingers drive your arms to climb the wall gradually. Keep your body steady and try to climb your arm higher and higher until it hurts. Sticking to it for a while can gradually relieve shoulder pain.
5. Shoulder abduction:
Patients can take a sitting posture, relax their shoulders, put the arm with limited joints on the table, bend the elbow 90 degrees, and then gradually lift the forearm upward until it reaches a limited angle, stay for about 10 second, and then slowly put it down.
How do office workers treat periarthritis of shoulder?
1, TCM
You can take Chinese patent medicines, such as Yangxue Jin Rong Pill, Huoxue Zhitong Powder, etc. And you can also choose Chinese medicine scalding and hot compress that can promote blood circulation, remove blood stasis, relax tendons and activate collaterals, and reduce swelling and dissipate stagnation.
2. Cupping
Commonly used acupoints for cupping treatment of scapulohumeral periarthritis are: Shoulder well, Shoulder angle, Shoulder front, Shoulder acupuncture, Tianzong and other acupoints. Choose two acupoints at a time and use them alternately.
Step 3 wipe
The meridians often used to treat scapulohumeral periarthritis are: the lung meridian and the large intestine meridian on the outside of the arm. Scrape 1 ~ 2 times a week.
4. Acupuncture
Commonly used acupuncture points for treating scapulohumeral periarthritis are: Shoulder well, Shoulder epiphysis, Shoulder front, Shoulder virginity, Dazhui, Quchi, Waiguan, Carpus and other points. Choose 1 ~ 5 inch acupuncture needle, disinfect the skin with 75% alcohol cotton ball, pierce the acupoint and leave the needle for 20 ~ 30 minutes. Every day 1 time. Two weeks is 1 course of treatment.
How to prevent periarthritis of shoulder?
1, sitting correctly
For office workers, the most important thing to prevent scapulohumeral periarthritis is to develop a correct sitting posture. If you keep an unhealthy sitting posture for a long time, you will not only get scapulohumeral periarthritis, but also cause many other diseases. In addition, you should also pay attention to the amount of activity in your daily work, and you can get up every hour to exercise your muscles. For example, do the action of patting the armpit. The specific way is to lift one hand as far back as possible, and then pat it with the other hand. If your hands circulate dozens of times, it can relieve shoulder pain. It should be said that for white-collar workers, the most important thing is to learn to avoid some chronic strain caused by bad posture.
2, cold and warm
It is also important to keep your shoulders warm and cold. Cold shoulder will make muscle tissue and small blood vessels contract, and muscle contraction will cause too many metabolites, aggravate the fibrosis of muscle cells, and affect the function of shoulder in various ways. Therefore, it is a good way to prevent scapulohumeral periarthritis to pay attention to keeping the shoulders warm every day. It is best to choose pajamas with collars when sleeping at night.
Step 3 exercise
Exercise, for people who have already got scapulohumeral periarthritis, or people with high incidence of scapulohumeral periarthritis, do related exercises every day, such as lifting dumbbells, playing Tai Chi, hanging arms and so on. These are all helpful for the exercise of scapulohumeral periarthritis. Of course, no matter what kind of exercise you choose, you should do it on the premise of not hurting the cartilage around the periarthritis of shoulder.
4. Simultaneous prevention
At the same time, we know that many patients with scapulohumeral periarthritis may have only one side at first, and if preventive measures are not taken, the probability of scapulohumeral periarthritis on the other side will increase by 12%, so it is very important for patients with scapulohumeral periarthritis to treat one side and prevent the other side.
5. Reduce workload
In fact, many office workers often have shoulder pain in their long-term work at their desks. In fact, when the shoulders start to feel uncomfortable, you should learn to reduce the workload. For those friends who have to sit in front of the computer for a long time, the most important thing is to set up some automatic reminding devices on the computer to avoid sitting in front of the computer for a long time.
At the same time, we should eat more foods that are good for our health, such as Lycium barbarum, Eucommia ulmoides, chestnuts and other foods that are good for maintaining bone tissue.