In fact, it's usually muscle and ligament problems. You don't need any surgical instruments, and you can recover through proper exercise. Do the following actions before going to bed, and you will feel the effect after one week.
1, stand with your back against the wall, stick your back, heel and back against the wall, straighten your arms and raise them, and make "ten o'clock, stick your palms against the wall, keep your posture for one minute, then rest for one minute and do it again."
2. People don't need to lean against the wall, keep their arms straight, do flying movements or turn slowly. Do it every 3 seconds, do 50 laps, and take a break before doing it.
3. Look up and do push-ups.
Choose the second option, the action is very simple, I learned it on the road to health, and I insist on doing it, which is very effective.