​Shoulder massage techniques

Shoulder massage is a favorite choice of many people. This practice is very helpful in alleviating physical problems. However, when doing shoulder massage, you should also pay attention to the strength. Many people like to use strong force when massaging their shoulders. This practice can easily hurt the shoulders. Appropriate force is best for shoulder massage. So what are the techniques for shoulder massage? There are also many good ways.

Shoulder massage techniques:

When massaging your shoulders, you should pay attention to relaxing the area being massaged. It is best to sit at one side of a desk and do this.

1) Rub your palms together to warm your shoulders. Sit in front of your desk and rub your palms together quickly 20 times to warm them up. Cover your shoulders with your warm palms, pointing your palms towards the painful or cold area. The time is the same as that used for rubbing your palms, and repeat 3 times. After covering it three times, the area will feel warm and comfortable.

2) Rub the shoulders: Place one hand on the desk and use the other hand to rub the opposite shoulder, focusing on the front part of the shoulder, for 1 to 2 minutes. It can dilate the blood vessels in that area and has the effect of reducing swelling and relieving pain.

3) The posture for plucking the biceps tendon is the same as before. Use the four fingers of the opposite hand to pluck the long head of the biceps tendon from top to bottom, gradually increasing the strength of the technique from light to heavy. The time is 1 to 3 minutes. This technique can reduce swelling and relieve pain in the long head of the biceps brachii tendon and tendon sheath, and remove adhesions. It is the main preventive and therapeutic technique for periarthritis of the shoulder. If there is tenderness in the short head of the biceps, the same method can be used to treat it.

4) The posture for kneading the pectoralis major muscle is the same as before. Use the four fingers of the opposite hand to push and knead the outer and upper part of the pectoralis major muscle for 1 to 2 minutes. This is beneficial for improving blood circulation in the peri-shoulder tissue and preventing and treating peri-shoulder pain.

5) Massage the trapezius and levator scapulae in the same position as before, with the shoulders tilted forward and inward to relax the muscles. Use the four fingers of the opposite side to go around the front of the neck and massage the attachment of the trapezius and levator scapulae near the upper inner corner of the scapula for 1 minute. This is a commonly used method for preventing and treating neck and shoulder pain.

6) Pinch the teres muscle while lying on a table or grasp the elbow of the opposite side with the affected hand, and use the four fingers of the opposite hand to massage the teres major and minor muscles of the affected side for 1 minute. Those who are obese and have difficulty exercising can be exempted from this.

7) Keep the same posture as before for massaging the deltoid muscle. Use the opposite hand to grasp and rub the deltoid muscle for 1 minute to promote blood circulation in this area.

8) Tap the shoulders while bending over the desk. Use the base of the opposite hand and an empty fist to tap the front of the shoulder, starting with light taps and gradually increasing in strength, for 1 to 2 minutes.

9) There are many shoulder exercises. You can choose according to your own situation, but you need to proceed step by step and persevere.

(1) Wall-crawling: Use the hand of the affected limb to gradually feel upwards on a marked wall, moving higher and higher to restore shoulder function.

(2) Touch the ears: Use both hands alternately to touch the auricle on the opposite side through the back of the head, and pinch the ear for a while. Repeat several times, with the same purpose as before.

(3) Pulling from the back: Hold your hands together behind your back and pull them to the left and right with gradually larger amplitudes. Repeat several times, with the same purpose as before.

(4) Rotate your shoulders: Swing your arms back and forth alternately 10 to 20 times, then rotate your arms 10 times. On the one hand, it helps to keep fit, and on the other hand, it helps the affected shoulder to recover its function.

After understanding the shoulder massage techniques, you can choose shoulder massage according to the above methods. However, when massaging others' shoulders, you should also pay attention to not using too long a time, otherwise it will easily damage the bones. This is especially true when men are massaging women's shoulders.