Stiff neck and shoulders? This will soften it

In life, many people will experience tight and stiff necks and shoulders when they wake up early. In fact, this is a signal from the body and may be a precursor to cervical spondylosis. Therefore, friends who have this situation need to pay attention. Exercise and acupoint massage can cooperate with the doctor's treatment to help us recover health as soon as possible.

1. Exercises to treat stiff shoulders and neck

1. Support your head and sit at the table. Lean forward, put your elbows on the table, and support your forehead with your palms. Hold for 3-5 minutes.

2. Lifting exercise: Place your hands on the edge of the chair, support your body, lift your legs and hips upward, hold this position for 5 seconds, and repeat several times. It can exercise shoulder muscles and relax neck.

3. Sit up straight with your shoulders contracted and your spine straightened, as if you were trying to grow taller. Then place your hands on your legs, pulling your shoulders back. Hold this position for 15 seconds, relax, and repeat a few more times.

4. “Turtle Head Stick”: Imitate a turtle sticking its head forward and keep its chin level, and repeat it a dozen times.

5. Rotate your neck: Every hour, lower your head and bring your chin as close to your chest as possible, then rotate your neck 360 degrees. Repeat several times.

6. Rub the neck. Rub the neck repeatedly with both palms until you feel warm. Repeat 10-20 times.

7. Rotate shoulders forward and backward, bend elbows, touch shoulders with both hands, use shoulders as axis, and drive shoulders to slowly rotate from front to back. Then, rotate your shoulders from back to front and repeat 10-20 times.

8. Lateral flexion of the head and neck: Slowly flex the neck to the left side, so that the left earlobe is close to the left shoulder. Then, flex the neck to the right side, and try to bring the right earlobe close to the right shoulder. Repeat 10-20 times.

2. Acupoint massage for stiff shoulders and neck

In addition to the above methods, acupoint massage can also play a good role in relieving pain. Acupoint massage also belongs to the category of traditional Chinese medicine, but unlike treatment with plasters, acupoint massage takes effect faster, but it only relieves the patient's pain and cannot fundamentally solve the problem. However, if used as a means of auxiliary treatment, acupoint massage is still very practical.

The two major acupoints for treating cervical spondylosis are Fengchi and Tianzhu.

Fengchi Point:

Location: The depression you feel when you touch the earlobe is Fengchi.

Efficacy: Self-massage can relieve cervical spondylosis and improve blood supply to the brain.

Massage method: Use your thumb, one on each side. Gently massage the forehead for 5-10 minutes at a time. It is best to massage until the local soreness and swelling disappears.

Tianzhu Point

Location: Along the horizontal line of the hairline, on the edge of the big tendon.

effect. The massage method is the same as that of Fengchi acupoint.