Do shoulder blade stretching exercises to relieve back and shoulder pain

Shoulder pain, back pain

Once the hip joint or pelvis becomes stiff, the mobility around the pelvis will decrease, which will affect the spine and may cause low back pain. In addition, if the hip joint is stiff, the whole body will shrink forward, causing a slight hunchback appearance. Once the posture is poor, the back muscles will become stiff, which will hinder the movement of the shoulder blades. As a result, the muscles connecting the shoulder blades and spine will become stiff, blood circulation will deteriorate, and lead to chronic shoulder pain. Just like this, the body falls into a vicious cycle.

This exercise can slowly move the hip joints or shoulder blades, and can even relax the back, which is usually difficult to care for. It can also expand the range of motion of the joints, relax deep muscles, and awaken the body's regulatory function.

Effect of +α

Keeping your ankles crossed and rotating your pelvis not only eliminates the twisting of the hip joint, but also adjusts the gap between the left and right sides. When doing this exercise, supporting your body with your hands and feet can improve the strength and flexibility of your trunk.

Rotate the pelvis

Use your hands and feet to support your body and rotate your pelvis to stretch. If you find it difficult to cross your ankles, it means that the hip joint of the upper foot may be stiff.

1. Support yourself on the ground with your hands and knees on both sides.

Head down, neck relaxed

Lower your abdomen and bend your spine

Toe Hold Prone

2. Cross your legs and rotate your pelvis 5 times, then do the same on the other side. Do 3 times on each side

Shoulder blade stretch

Just lay down on a rolled-up bath towel and do some simple stretching exercises. Because it really stretches the upper body, it can relieve shoulder pain and make people relax. In this way, your breathing will naturally become deeper.

1. Lay out a rolled bath towel, lie on your side, raise your hands, and do the same on the other side.

Keep your arms straight, hold the position and breathe 5 times in total 3 times, then move your upper foot away while relaxing the bend, feeling a stretch around your shoulder blades, with the towel placed just below your shoulder blades.

Effect of +α

Start from the shoulders and stretch your arms firmly. This movement can prevent forty shoulders. Easily flex the upper foot to improve pelvic mobility.

This article comes from the Human Think Tank "OL Exclusive! Pelvic floor muscle stretching exercises