During daily activities, the shoulder joint is very highly mobile, so it often feels sore or painful. In addition to physical activity, shoulder pain can be triggered by pressure from poor posture or a stiff spine. If the shoulder feels sore or painful, shuffling the shoulder can be a solution. However, you have to be careful because according to some health experts, the problem gets worse if this therapy is done too often or in the wrong way. Immediately consult a doctor if shoulder pain persists or is very excruciating.
Step
Method 1 of 2: Do It Yourself
Step 1. Pull your arms close to your chest
This step is an easy way to flex your shoulders while standing or sitting. After straightening your body, straighten your right arm forward parallel to the floor. Bring your right arm to your chest at shoulder level. The right elbow can be bent slightly. Press your right elbow with your left hand slowly approaching your chest. Keep your right shoulder away from your ear for maximum stretch. Hold this posture for 20 seconds or as much as you can, then relax your right arm. Perform the same movement by pulling the left arm to the chest with the right hand.
- If you haven't heard a crunch in your shoulders, repeat this movement up to 3 times on each side.
- You can squeeze your elbows a little harder if needed, but don't hurt them so you don't injure your upper arm muscles and shoulder joints.
Step 2. Place one palm on the table, then swing the other arm
Place your left palm on the table at waist level to maintain balance, then relax your shoulders. Let your right arm hang at your side, then swing it back and forth (like a pendulum) several times until you hear a snap. If that doesn't work, rotate your right arm in a circle with a diameter of about 30 cm. Repeat the same movement by swinging or rotating the left arm.
If the shoulders are not crunching, increase the diameter of the arm twist, but don't twist the arm so hard that it feels uncomfortable
Step 3. Bend your back while standing
After standing up straight, place your palms on your lower back (between your waist and buttocks). Point all your fingers down so that your little fingers are next to your spine. Straighten up while taking a deep breath, then lean your upper body back slowly while exhaling and applying light pressure to your lower back using both palms. As soon as you lean back, you may immediately hear a snapping sound between your shoulder blades. Maintain this posture for 10-20 seconds while continuing to breathe normally.
- This movement requires flexibility of the shoulders, neck, and back. Do not do it if it triggers pain. Choose another way. Don't arch your back so far back that it becomes uncomfortable or you lose your balance.
- If your shoulders aren't crunching yet, arch your back slightly more or move your palms to your waist near your spine.
Step 4. Interlace your fingers and extend your arms above your head
Stand straight with your feet shoulder-width apart and allow your arms to hang relaxed at your sides. Interlace your fingers and point your palms toward the floor. Straighten your arms above your head while keeping your palms outward. Stretch your arms as far up as possible while keeping your fingers together and pointing your palms up.
- Often, the shoulders immediately crackle when the arms are extended upwards. Otherwise, keep your arms straight up and stretch them for about 20 seconds so that your shoulders crackle.
- If you can't intertwine your fingers, hold a long stick (such as a broom) with your palms shoulder-width apart and palms down. Slowly lift the stick over your head while making sure it is parallel to the floor.
Step 5. Stretch while holding a towel or resistance band against your back
Stand straight with your feet shoulder-width apart and hold a bath towel or resistance band in your right hand. Straighten your arms up so that the towel hangs over your back. Place your left palm on your lower back, then grab the bottom edge of the towel with your left hand. Gently pull the towel up with your right hand (you can bend your right elbow slightly). Hold for 20 seconds, remove the towel, then do the same movement while holding the towel with your left hand.
This movement causes both shoulders to stretch, but occasionally, it's the back on the underside of the shoulder blades that crackles
Step 6. Twist the waist while sitting
Start doing this movement by sitting on the floor while straightening your left leg and bending your right knee (point your right knee up). Then, position your right foot on the outside of your left thigh while straightening your body. Twist at the waist so that the upper body is facing the right, pressing the outside of the right thigh with the left elbow, then look back over the right shoulder. To maintain balance, place your right palm on the floor near your right buttocks. Hold until you feel a stretch or crunch in your back, then do the same movement while bending your left knee and twisting your waist to the left.
- For a more intense stretch, keep your elbows and thighs pressed against each other. If this movement triggers pain, stop stretching, then slowly return to face forward.
- This stretch can stretch all the vertebrae and both shoulders.
Step 7. Lie on your back and cross your arms in front of your chest
Start this stretch by lying on the floor with your knees bent and your feet flat on the floor. Straighten both arms up, then cross them in front of the chest while holding the shoulders on the opposite side. Lift your shoulders slightly off the floor as if you were going to do a sit up, then slowly lower your back to the floor. Repeat this movement 2-3 times.
- If you can't flex your shoulders while standing or sitting, do it lying down.
- Protect your spine by lying on a non-hard surface, such as a carpeted floor or yoga mat.
Method 2 of 2: With the Help of Others
Step 1. Have someone crunch your upper back and shoulders
If your shoulder hasn't creaked after doing it yourself, ask a friend or family member for help. Lie face down on a bed or yoga mat, then ask him to press your back between your shoulder blades. Remind him to press slowly after you inhale. If the first pressure doesn't work, wait a few minutes, then try again.
- This method is quite risky if done with the wrong technique. Make sure you keep in touch with the person you are helping to let them know how you feel. Ask him to stop pressing if his back hurts or is uncomfortable.
- If your shoulders don't creak after a few pressures, try another method. This method may not be suitable for you.
- To keep your back pressed at the right time, try to let him hear your breath or ask him to give you a signal so you know when to inhale and exhale.
Step 2. See a chiropractor for therapy if your shoulder is chronically stiff
Many people cannot shrug their shoulders with their own efforts or the help of others. If you want to shrug your shoulders regularly, but can't do it yourself, make an appointment with a chiropractor. Express your desire to undergo shoulder or upper back adjustments.
- A licensed chiropractor is a professional health expert who specializes in orthopedics after attending training to perform manual therapy, for example by correcting the position of the vertebrae (spinal manipulation) to restore movement and joint function.
- When performing routine therapy, chiropractors usually use several techniques, such as stretching and massaging muscles or restoring joints by making them crunch. Usually, it puts a brief light pressure on the patient's body.
Step 3. Relieve muscle aches and pains with the help of a massage therapist
He can help shrug your shoulders if you can't do it yourself. Massage therapy is an effective way to widen the shoulder's range of motion by treating stiffness in the muscle tissue that supports the shoulder joint, flexing muscle fibers, compressing nerve points, and stretching tendons.
- We recommend that you undergo therapy to massage deep muscle tissue or Swedish massage to remove muscle knots. Both methods can relieve tension, stiffness, and pain by flexing the shoulders.
- Massage therapy can also prevent the recurrence of complaints in the future so that the desire to tighten the shoulders is reduced.
Step 4. Consult your doctor if you have a dislocated shoulder joint
The dislocation of the bony hump of the upper arm from the bowl of the shoulder joint is called a dislocation of the shoulder joint. If you experience this, see a doctor immediately so that it can be treated in a safe way. Don't try to insert the hump yourself, as it will be very painful and cause permanent joint damage. Doctors are able to treat shoulder joint dislocations medically.
- Dislocation of the shoulder joint can occur when extending the arm while exerting force (eg when throwing a ball or reaching for something), but it can also be caused by falling, being hit, or hitting a hard object (eg during a car accident).
- Shoulder joint dislocation causes severe pain, difficulty moving the arm, swelling, muscle weakness, numbness, and tingling in the arm. In addition, one of the shoulders looks lower or is abnormally shaped.
Warning
- See a doctor immediately if you feel the need to confirm whether or not you have a dislocated shoulder joint.
- Don't keep shrugging your shoulders if you feel pain. The discomfort is exacerbated by joint or muscle injury because you strain your back too much or too often.
- Be careful about asking others to rattle your back or shoulders. Make sure you keep in touch with him so he knows how you feel when he presses your back. Ask him to stop immediately if his back or shoulders are painful or uncomfortable.
- It's useful to shrug your shoulders if you don't do it often. Some health experts argue that daily crunching of the back can cause damage to the cartilage lining the joints, joint pain, tearing of tendons and ligaments. If you strain your shoulders too much, causing pain, do shoulder and back stretches. See a doctor if the pain persists.
