(Health Tips) Manage neck and shoulder pain like this^^

I usually slept sideways, alternating between my left and right sides.

I think I might suffocate if I sleep upright.

I just can't sleep properly.

There was no shoulder or neck pain at that time.

 

 

After experiencing right ear vertigo twice last year

I'm scared, so I mostly sleep lying on my left side.

Then, shoulder pain that didn't exist before appeared.

It hurts all the way up to my neck.

There was also a bone sound coming from my shoulder.

 

 

Those who frequently read my posts will know.

That I often do stretching.

Even after stretching and Pilates, my shoulder and neck pain did not decrease.

 

Shoulder pain that I didn't have when I used to swim

Days when I do a lot of arm rotations hurt more.

Even when I exercise, my body hurts, so I feel a little drained.

 

 

A few weeks ago, I used a foam roller as a finishing exercise during my Pilates session.

It feels very refreshing, and the pain has slightly decreased.

 

So I went straight to CocoGo to buy a foam roller.

Since that day, I have been relieving my neck and shoulders with stretching and a foam roller.

 

 

Then,

My shoulders and body are gradually getting better.

I have had almost no pain since a week ago.

I only feel a little stiff when I wake up in the morning.

If I move slowly, I can spend the day without pain.

 

I've heard that foam rollers are good, but

I didn't do it, but these days I feel like I'm flying, I'm so happy.

 

People suffering from neck and shoulder pain like me

If you have a foam roller at home, try it once^^

 

The foam roller I am using is 60 centimeters long.

It would be even better if there is a size 90.

But a 60 is also fine ^^

 

 

 

First, I'll start by loosening up my neck.

 

Lie straight on the foam roller and straighten your spine.

2. Rest your arms comfortably by your sides and keep your legs bent with your knees straightened.

Be careful to ensure that the end of the foam roller and the meeting point between the skull and neck are aligned.

Align the position

 

 

 

 

3. If you can maintain the posture, gently turn your neck slightly to the left and right.

There's no need to overexert yourself; just do as much as you can.

Only as many times as you can do.

I do it about 3 to 5 times.

 

 

Exercise is enough even if I do only what I can.

If you push yourself too hard, you might end up injuring yourself unnecessarily.

If you get injured, you may need to stop exercising.

Always think that you are going slowly and do only as much as you can!!^^

 

 

 

 

 

 

Now, let's loosen up your back.

You know that if your shoulder hurts, applying force also causes shoulder pain, right?

 

1. Bend your knees and press your arms against the mat, gently leaning so that your shoulder blades (scapulae) touch the foam roller.

2. Clasp both hands together and support your head and neck as if cradling them.

3. Once your posture is stable, tilt your head back and straighten your chest.

You can take your time at this moment.

 

Please lean back as much as you can.

Never overexert yourself!!

 

I also couldn't do much at first.

There is also stiffness in the shoulders and neck.

I'm afraid that the stone might come loose again.

I just did a little.

But as time goes by, I naturally end up leaning more and more.

 

 

 

 

 

 

After the above action is completed

Lift your hips off the floor and think of rolling your shoulder blades; then, engage your legs and perform the rolling.

I experienced a cracking sound from my shoulder blade haha

 

It made a few sounds, but now it doesn't make any.

 

 

 

 

 

I highly recommend this posture^^

 

It's a really satisfying exercise because it's good for lymphatic circulation.

 

When I am not feeling well, my armpits tend to swell easily.

Especially the left side.

But since I only sleep on my left side, I sometimes experience more swelling and numbness in my arm.

By properly releasing the armpits, which are the trash cans of our body

Lymphatic circulation is functioning well.

Swelling comes and goes

My shoulder pain is also getting better.

 

 

1. Extend the bridge below straight out.

Stand the above leg upright like in the photo.

2. Place the foam roller under your armpit and position yourself accordingly.

 

 

 

3. As shown in the picture, press the rest of the hand against the floor.

Rolling the upper body forward

Roll your upper body back again.

Your armpit will hurt.

But it's a pleasant pain, so it gradually gets better.

 

I did it about five times at first.

I am currently doing it about 10 times.

 

Afterward, my armpits feel incredibly cool and refreshed.

The lump that used to feel deeply and firmly has also disappeared.

My shoulders move easily and the pain has disappeared as Paldo became lighter.

 

Those who find it bothersome and don't want to do everything

Make sure to do it as your final workout.

If I had to choose just one, it would be armpit exercises.

 

Also, sleeping on your back is better than lying on your side.

It is said to be good for the shoulders or pelvis.

So, I am trying little by little.

It's an old habit, so it won't change immediately.

If I do it little by little, it will get better, right? Haha