5 exercises to prevent and treat arm, shoulder and neck pain
Shoulder and neck pain, shoulder and elbow arthritis, joint and ligament stiffness, joint and arm injuries are very common, especially in the elderly.
The following 5 movements will have preventive, therapeutic and restorative effects, returning normal physiological function to the upper limbs.
Prepare:Sit cross-legged in half lotus or full lotus position. Place your hands together in front of your chest.
Lesson 1:Exhale, push both hands parallel in front as if pushing a mountain, fingers pointing towards each other, mind focused on the outside. Inhale, relax the whole body, mind focused on the lower abdomen and bring both hands together in front of the chest. Do this 6 times.
Lesson 2:Exhale, push both hands to the sides of the shoulders (fingers pointing up) as if pushing two mountains away, the mind focused on the outside. Inhale, relax the whole body, focus on the lower abdomen and bring both hands together in front of the chest. Do this 6 times.
Lesson 3:From the starting position, exhale, push both arms up as if lifting the sky, fingers pointing towards each other, mind focused on the outside. Inhale, relax the whole body, mind focused on the lower abdomen, bring both hands together in front of the chest. Do this 6 times.
Lesson 4:From the starting position, exhale, push your hands down as if pressing the ground, fingers pointing towards each other, mind focused on the outside. Inhale, relax your whole body, mind focused on the lower abdomen and clasp your hands in front of your chest. Do this 6 times.
Lesson 5:From the starting position, exhale, push both hands down behind as if pressing the ground, fingers pointing towards each other, mind focused on the outside. Inhale, relax the whole body, mind focused on the lower abdomen and bring both hands together in front of the chest. Do 6 times.
Note: When performing, it is necessary to combine breathing and mental concentration to be effective.
According to Dr. Nguyen Van Thang - Knowledge - NT
