5 Ways to correct tight shoulders | 4wardfitness

Newsletter 7th Edition 1st October 2018

5種舒緩肩頸緊張嘅方法
5 Ways to Alleviate Tight Shoulders

肩頸膊痛好大原因係因為斜方肌緊張。現代生活需要長時間坐喺電腦面前工作,低頭用手機等。斜方肌長時間收縮,甚至會導致偏頭痛,手臂手指麻痹等癥狀。點樣先可以改善肩頸問題?

If you ever suffer from tight shoulders, that is because your trapezius muscles are overworked by doing the job of all the other surrounding muscles. Due to lifestyle habits that require prolong sitting in front of a computer station and the constant need to look at our handphones, our traps become naturally tigh over time. This can result in discomfort around the neck area, migraines, and in certain serious cases, herniated discs, numbness in your arms and fingers. What changes can we make to avoid this situation?

1)改良你嘅工作台

1)Modify Your Work Station

每日坐喺電腦前面工作逾8-9個鐘,如果無良好嘅工作環境,好容易因姿勢不良引起痛症。最佳工作姿勢需要調節螢幕至眼睛水平線,保持脊椎直立,手臂同手踭需為90-110度角。座椅亦都尤其重要,腳下亦可以放腳踏板,減少下身長期坐住嘅壓力。

If you are spending over 9 hours at work, it is then important that your workstation is set up with the aim to promote proper posture and maximal comfort. Your monitors should always be at eye level and encourage the user to remain in a neutral spine position. Maintain an extended arm position between 90 to 110 degrees at the elbow. The rest includes a well supported work chair and if possible, a sturdy foot rest where you can maintain your feet flat.

2)堅持拉筋

2)Stretch Regularly

拉筋能夠放鬆頸部同斜方肌緊張嘅肌肉。肌肉收緊時會變短,拉筋可以令肌肉恢復彈性。如果拉筋未能紓緩痛症,建議進行專業治療而避免惡化。拉筋嘅時候每邊保持60秒或以上,緩緩呼氣放鬆肌肉。

Stretching your neck and your traps can provide instant relief to stiff shoulders caused by sitting at the desk for too long. Stiff muscles are shortened in length and require manual stretching to lengthen the muscle fiber back to optimal length. While other options are available such as self myofascial release or trigger point therapy, stretching can be done easily throughout the day at your desk. Remember, to bring your muscles back to normal length, we recommend you to stretch each side for at least 60 seconds.

3)按摩放鬆

Go for a Massage

由於肩頸位置較為難及,尋求他人協助能夠更容易舒緩緊張嘅肌肉。但按摩只能夠達到暫時嘅緩解,如果唔由根源解決問題都係於事無補.... 斜方肌同肩頸位置肌肉緊張,亦有可能係因為周遭肌肉弱,未能平均受力支援。

Everybody loves massages! Lying on the a massage bed while a masseur works on your tight shoulders should sound appealing to many of us. As soothing as it sounds, do note that the relief obtained from having a massage is just temporary if we do not address the root cause of the issue. Remember, your shoulders, or trapezius muscles are tight because they are overworked! The are overworked because the surrounding muscles are weak and not doing their jobs. So…..

4)加強肩頸附近肌肉

4)Strenghten the Surrounding Muscles

想減低肩頸受力?你需要強化你嘅背部肌肉!建議可以透過「坐式後拉」、「直立下拉」、「俯身後拉」同「TRX前拉」等動作,做嘅時候要注意動作正確,避免用錯力,造成運動傷害。

In order to take some pressure off your shoulders muscles, your back muscles need to be stronger. You may want to engage in exercises that involve pulling movements such as the seated cable rows, lateral pulldowns, bent over rows, and our favorite TRX Rows. To make sure you are strengthening correctly….

5)咨詢專業教練

Speak to our Personal Trainers

做推拉動作訓練嘅時候,容易令斜方肌受力過度,未能真正達到訓練效果。做任何運動都要有良好嘅基礎,所以尋求專業教練嘅協助將會係最安全有效嘅方法。使用及強化正確嘅肌群,先係真正鍛鍊嘅目的。有專業教練指導,訓練嘅成果亦會更為明顯。

Many of us tend to fire our upper trapezius muscles when doing any pushing or pulling movements. The best part is, we are not even aware that we are using those muscles! For better results, seek assistance from our personal trainers and learn the skills to engage and fire the correct muscle groups during any pulling movements. You may be surprised at how fast your progression can be with proper guidance.