In order to better help patients with spastic torticollis to carry out self-rehabilitation exercises, Dr. Wang Changzai and Director Li Yanbo have sorted out 16 shoulder and neck exercises for everyone and shared them with you: .
For untreated patients, this set of movements can assist Chinese medicine treatment and help stretch the muscles and veins. For patients who have recovered, this set of movements can also help prevent recurrence. I hope that everyone will practice carefully during exercise and become healthier. hapiness.
Precautions:
1. The movement should be slow, do not use too much force, and turn sharply.
2. To stick to the position, you should sweat slightly all over the body first, or feel a little muscle heat before stopping.
3. Insist on exercising 1-3 times a day. When you first start exercising, you may not be able to do it properly, and the persistence time will not be long, but as long as you improve a little every day, your muscles will be stronger, your tendons will be softer, and your body will be healthier. , the body will be better.
preparatory
Relax your body, keep your back straight, put your hands on your sides, look straight ahead, and keep your breathing natural and smooth.
1. Shoulder joint rotation method
Raise your right hand forward at a 90-degree angle. 180 degrees up, 270 degrees back, naturally lower, rotate around the shoulder joint, the eyes follow the movement of the fingertips, the head and neck naturally rotate, switch the left and right hands, do 10 sets on each side, repeat.
2 Cervical vertebra
When the eyes look at the back and upper right, the neck naturally turns with the eyes, returning to the right; the eyes are looking at the back and the lower left, returning to the positive; the eyes are looking at the back and upper left, returning to the positive; Raise your head, look back, lengthen the front of your neck, and return the headrest near the Dazhui point. Lower your head and lower your jaw to look for your collarbone, look at your toes, and feel a sense of pulling your cervical spine closer. Do 10 sets.
3 Bird Pose – Up and Down Movement
Inhale, raise both hands in a straight line, extend your fingertips infinitely to both sides, move your hands up and down slowly, keep your body straight, and keep your shoulders still. Do 30 reps. A person with good physical strength can do 200.
4 wide shoulders
Put your hands together in front of your chest and stick to your sternum, with your index fingers pointing upwards between your eyebrows, with your big arms between your ears, and stretch your hands back as far as possible to expose your ears. You can also turn your palms with both hands, palms facing up, with the back of your palms facing up for 5 seconds.
5 cervical spine massage
Eyes look to the right. The head and neck follow the gaze naturally
Move, keep your shoulders still, return to the center, then look to the left, return to the center, look back, and bow your head down.
6 stretch forearm and biceps
Raise your right hand forward (slightly lower than horizontal), palm facing up. Press down with the left palm on the right palm until the right palm is perpendicular to the ground. Hold for 20-30 seconds. Swap left and right hands and repeat.
7 Hands holding lotus pose
Hold both hands in front of the chest, the lower jaw is parallel to the base of the palm, slowly open to the sides, after reaching the head, the two thumbs touch the back of the head and return to the original trajectory.
8 hands against each other
Cross your hands close to the back of your neck, push your head and neck up hard, and push your head and neck back at the same time, resisting each other 5 times.
9 Joint stretches for the shoulder and neck area
Feet slightly apart, shoulders relaxed, hands crossed back. Hold the left wrist with the right hand (don’t hold it too tightly), so that the right ear is slowly shifted to the right shoulder, and at the same time, the right hand pulls the left wrist to the right until the muscles in the shoulder and neck are tense. Hold for 20-30 seconds. Release the left wrist with the right hand, restore the neck to relax, and then repeat the previous action with the left hand.
10 Flying Birds Look Left and Right
Inhale, raise your hands in a straight line, extend your fingertips to both sides infinitely, palms forward, and do a slow forward and backward movement with your hands slightly backward and upward, feel the shoulder blades on both sides close to the spine, and then leave, the movement should be slow some. Be upright, be upright. Do 30 reps. If you are physically fit, you can do 200 strokes.
11 Lateral flexion of the neck
Place your hands in front of your thighs, feet apart, and knees slightly bent. Relax your shoulders and slowly bring your left ear closer to your left shoulder without moving your shoulders. And hold for 20-30 seconds, return to the right, repeat the previous action for the right side, tilt the head to the left, let the left ear find the left shoulder, and return to the correct position.
You can also go around your right hand from behind your waist, put your right back against your left waist, bend your head to the right, and put your right ear against your right shoulder.
12 Improved yoga tree
Feet apart, knees slightly bent. Extend your hands straight up, cross your wrists above your head, put your palms together, raise your neck, and look forward. Hold for 20 seconds. Then let the wrists cross in the opposite position and repeat.
13 triceps stretch
Place the bent elbow of the right hand behind the head, so that the palm of the hand is as close to the middle of the back as possible, hold the right elbow above the head with the left hand, and gently pull to the left until you feel the muscles in the back of the upper arm tighten. Hold for 20-30 seconds. Switch left and right hands and repeat the previous action.
14 Deltoid (shoulder) stretch
First raise your right arm forward, then turn your shoulder joint to bring your arm close to your chest, rest your left hand on your right elbow, and slowly push your right arm to your chest. Hold for 20-30 seconds. Switch left and right hands and repeat.
15 stretches for the pectoral muscles
Keep your chest upright. Grasp the door frame or upright with your right hand, arms straight. Push your right chest forward, feeling your pectoral muscles tighten. Hold for 20-30 seconds. Do it again for the left chest.
16 Massage Tianzong Point
Straighten your back, relax your shoulders, put your left hand on your right shoulder, place your left palm on one-half of your right shoulder, and let your fingers hang down naturally. The place is Tianzong Point, press with the force of your fingertips for 1 minute. It can reduce the fatigue of the muscles around the shoulder joint and promote the circulation of qi and blood.
The above is a summary of the daily exercise for patients with spastic torticollis. During treatment, patients with spastic torticollis should maintain a normal heart, treat them with a happy attitude, and do not act emotionally, so as to avoid emotional aggravation. Appropriate exercise can be done during the treatment, but it is necessary to avoid fatigue and ensure sleep in order to recover faster. I wish all patients with spastic torticollis a speedy recovery.