Can you exercise for frozen shoulder?

Frozen shoulder is a disease that mostly occurs in middle-aged and elderly people. The incidence is higher in people around the age of 50, especially those who lack upper limb exercises. Due to the severe shoulder pain after the occurrence of this disease, it will be painful during dressing and living and labor, and even the pain will interfere with sleep, which has caused many patients to seek medical treatment indiscriminately.

This is mainly because the patient lacks knowledge about frozen shoulder, and is in a passive position in treatment, that is to say, relying on medicine completely passively, and not actively cooperating with exercise. There is actually no panacea for this disease. You must rely on your own initiative and active exercise. This is the most reliable treatment method.

Why can you cure yourself by exercising? The shoulder joint is the most functional joint of the human body. It has the functions of flexion, extension, adduction, abduction, lifting, and internal and external rotation.

Due to the degenerative changes in the shoulders of middle-aged and elderly people, shoulder pain will occur under the inducement of cold and twisting. After shoulder pain, it naturally produces fear of movement. The more it does not move, the more it hurts. The more it hurts, the less daring to move. This makes the shoulder flesh and joints internal and external adhesions, which are like freezing. Therefore, a frozen shoulder is called a frozen shoulder.

If you want to release the adhesion and restore the function of the shoulder joint, you must take the initiative to do shoulder exercises on your own. Medications and plasters will not release the adhesions, and there is no need to use massage techniques to forcibly remove the adhesions because forcible treatments are not only difficult to remove the adhesions, but also increase pain and cause new injuries. Extending the healing time is the exercise method. Low-intensity and high-density movements.

That is to say, the number of shoulder movements is large, and the muscle strength is small, which is extremely beneficial to loosen joint adhesion as soon as possible. The method of using the pulley to exercise the shoulder joint is very good. Its advantage is that it saves effort, does not fatigue quickly, can make the shoulder joint move more times, and can control the amplitude of the movement by yourself, and will not cause severe pain during the activity. Pull the pulley to exercise the shoulder joint:

① Move the handles with both hands, exchange arms, and raise them.

② Grip the handle with both hands: the healthy side pulls the handle to make the affected limb do abduction movements up and down.

③ Grip the handle with both hands: the healthy side pulls the handle to make the affected limb do a post-extension movement.

Although the shoulder joint has seven functions, these three directions are basic. Once the functions in these three directions are fully restored, other functions will be fully restored. You can exercise 2 to 3 times a day for about half an hour each time. After a week of exercise, the shoulders will feel relaxed when you exercise again.

When you have a keen interest in this kind of exercise, it is not far from healing your shoulders at this time. Frozen shoulder is certainly a frequently-occurring disease in middle-aged and elderly people, but it can be effectively prevented as long as you pay attention to exercising your shoulder joints. The exercise is easy and feasible. After you exercise your favorite sports every day, add a few shoulder movements to achieve the preventive effect.

① Standing, shaking hands forward and backward with both arms.

② Standing with one or both arms raised sideways, moving around the circle from front to back and from back to front.

④ Standing, moving around the head with both hands alternately from front to back and from back to front.

④ Standing, pat the front and back of the opposite shoulder with both hands. For those who have suffered from frozen shoulder, use this method to exercise after pulling the pulley exercise, the effect will be better.

Do I still need exercise for knee injuries?

The knee joint is prone to injury in life, labor, and physical exercise. This is because people use the knee joint extensively in life, work, and sports activities, and its structure is based on stability and strong flexion and extension.

Its joint ligaments tightly restrict the anisotropic movement of the knee joint, such as the medial and lateral collateral ligaments restrict the movement of the knee joint inward and outward, and the cruciate ligaments within the joint restrict the forward and backward movement of the knee joint. There is also the front patellar ligament, which is the tendon of the quadriceps muscle. The contraction of the quadriceps muscle can pull the calf and straighten the knee joint. At the same time, it can also stabilize the knee joint.

Because the knee joint has few functional directions and is in the middle of the hip and ankle joints with many functions and flexibility, there are many directions that need to be used in life, labor, and physical exercise, and occasionally knee injuries may occur accidentally.

Commonly seen in sports activities are meniscus rupture, collateral ligament injury, and a very small number of intra-articular ruptures of the anterior and posterior cruciate ligaments. All these traumas can cause knee joint instability, which can lead to knee joint strength loss and thigh muscle atrophy.

Knee joint instability, muscle atrophy, only relying on medication, injections, plasters, liniments, etc. are all in vain. The only way to prevent, recover and strengthen the stability of the knee joint is to strengthen quadriceps exercises.

1. Knee meniscus rupture: It is a common injury in sports. Because the meniscus deepens the concavity of the tibial condyle articular surface, adapts to the convexity of the femoral condyle articular surface, and strengthens the stability of the knee joint, meniscus injury or surgical removal The meniscus will weaken the stability of the knee joint. Therefore, quadriceps exercises should be strengthened to stabilize the knee joint.

The quadriceps strength should be exercised without stress in the early stage:

① Lie on your back, bend your knees, bend your hips, and then extend your knees and put them down.

② Lie on your back, straighten your knees and raise your legs, bend your knees, bend your hips, then straighten your knees, raise your legs, and drop.

③Stand, support the ground with a healthy limb, bend the knee, bend the hip, and extend the knee.

④Stand with a healthy limb supporting the ground. The affected limb will extend the knee and raise the leg and stop for a certain period of time. When the thigh muscles are fatigued, let it down.

After the knee joint wound has healed, the affected area no longer feels pain, you can gradually increase the quadriceps strength exercise, such as weight-bearing squatting.

2. Knee joint collateral ligament injury: The collateral ligament is on the inside and outside of the knee joint, and its function is to limit the movement of the knee joint inward and outward.

Injury to the collateral ligament can cause knee instability. Simple medial or lateral ligament rupture generally does not require surgical treatment. Avoid turning in and out of the knee joint. It is still necessary to strengthen the quadriceps strength exercise, which has a good effect on stabilizing and strengthening the knee joint.

It will repair itself during the exercise. The above methods can be used to exercise.

After the broken ligament is repaired, the shoulder weight can be used to exercise squatting movements to further strengthen the stability of the knee joint.

Knee cruciate ligament rupture: The anterior and posterior cruciate ligament of the knee is in the knee joint, which can limit the movement of the knee joint back and forth. In sports, only strong violence can cause a break, which is serious damage to the knee joint. The operation is complicated, and the substitute tissue for repairing the cruciate ligament cannot achieve the effect of stabilizing the joint.

Therefore, in addition to surgical treatment, usually, strengthen the quadriceps exercise, improve the strength of the quadriceps, and restrict the front and back movement of the knee joint through the firm patellar ligament, which has a good stabilization effect on the knee joint and can meet the needs of life and work. But if you are a professional athlete, your sports career may come to an end.

How to apply push-ups for fitness?

Push-ups are relatively simple, and there are many people who can do it. But many people have inaccurate and irregular movements, and the effect is not very satisfactory. Therefore, it is necessary to clarify the push-up action norm and its function, so that it can produce the due effect and action norm in the exercise.

1. Starting posture: With the back of your hands stretched out, your fingertips forward, shoulder-width apart, your arms should be straight and supported on the ground. The weight is borne by the two upper limbs and the toes, and the body is straight from the head and neck to the heel. Don’t arch your arms and don’t collapse your waist.

2. Action process: flex your arms, keep your body straight, and drop to the chest with your elbow flexion until your chest is close to the ground; extend your arms and keep your body straight, and then rise to the starting position with your arms straight. Practice repeatedly and keep the posture unchanged.

Action effect Exercise push-ups have two major functions. One is that it can increase the pectoralis major in the chest, the deltoid muscles on the outside of the shoulders, the deep coracobrachialis muscles of the shoulder and arm, the serratus anterior muscle that can be seen in the two ribs of the armpit, and the chest. The strength and volume of the deep pectoralis minor muscle; enable the human body to have shoulder width, chest thickness, and back support.

The second is to promote the ability to control the body posture so that the chest, waist, buttocks, and legs can be statically controlled. For push-up exercises, you can appropriately reduce the difficulty and increase the difficulty of the exercise according to your personal conditions.

1. How to reduce difficulty: stand facing the wall (about the length of one arm), hold the wall with your hands shoulder-width apart, support with your arms straight, flex your arms, keep your body straight, make your chest close to the wall, and then extend your arms Push straight up into the starting position and practice repeatedly. When you feel that this action is not strenuous, you can change to practice with your hands on a small stool, and finally, transition to flat ground practice.

2. How to increase difficulty: Put your feet in a high place, keep your body straight, and do push-ups repeatedly. You can also do push-ups with sandbags or other heavy objects on your back during exercises.

Precautions:

1. Doing push-ups must pay attention to keeping the body straight so that while gaining upper limb strength development, it can increase the strength and control ability of the waist, hips, and legs.

2. At the beginning of the practice, some people have difficulty completing the action at once, and do not have to force the waist to complete the action. It can be practiced in a low-difficulty method. Some can be hung on the waist with a cloth belt, while another person lifts the cloth to help complete the action. But it should not be too much, it should be done by giving full play to the active strength of the practitioner.

3. Some practitioners can do 15-20 push-ups in a row, but there is no need to pursue more numbers because this can only increase strength and endurance. The best way is to continuously increase the difficulty of practicing because increasing the difficulty can increase the load intensity of the muscles and shape the body.

4. After training, relax the muscles or do some flexible exercises, such as ball games, skipping rope, or jogging to relax the muscles.