Apply ice cubes or cold towels to the painful points and keep them there for 30 minutes to contract small blood vessels and reduce local congestion and edema. Avoid rubbing and applying heat. Pay more attention to rest, don't overwork yourself, keep warm and don't catch cold.
Do more pulling movements
Actions can be simply divided into two types: "push" and "pull". Most people do more "push" movements than "pull" movements when exercising (just look at the number of people doing chest and back exercises). This will lead to an imbalance in the front and rear muscles, and over time your shoulders will This will cause you to lean forward and your arms to rotate inward, causing problems such as rounded shoulders.
If you want to recover, you need to do more "pull" movements (such as barbell rows) to pull your shoulder blades back to their normal position.
Change to push-ups
For chest training, bench press is the main method. Everyone knows that the bench press puts a lot of pressure on the shoulders. In addition, it will fix your scapula in a position where the "press" should be. In fact, this is not the "correct position" where the scapula should be.
Therefore, the suggestion is to "do push-ups instead." Relatively speaking, doing push-ups can make the scapula move more freely. More importantly, it can also strengthen the serratus anterior muscle that "stabilizes the shoulder muscles."
Chest soft tissue stretching
As mentioned before, shoulder pain is often caused by incorrect posture: the chest muscles are overdeveloped, causing the shoulders to tilt forward.
This will cause your chest muscles to feel "wrapped", causing them to become short and stiff, so in order to lengthen your chest muscles you need to do some soft tissue stretching.
Find a tennis ball or lacrosse ball and press firmly against your chest. This will allow your chest to stretch more easily and restore its natural length.
Extended information:
1. To exercise, you must first develop a habit of getting up 40 to 60 minutes earlier in the morning;
2. After getting up in the morning , go for a run before going out, until the body is slightly warm, as a necessary preparation before exercising every morning;
Third, do radio gymnastics, or learn some basic movements of martial arts, pay attention to: When you first learn to practice martial arts, you don't need to be similar in spirit, but you must pursue physical resemblance. Only in this way can you ensure that your movements are in line with those of martial arts practitioners;
Fourth, when exercising every morning, take a deep breath and scream to the sky as hard as you can with one breath (exercise and improve your lung capacity and confidence) ), do more push-ups, and if possible, hang more horizontal bars and parallel bars (it is best if you can meet the high school physical exercise standards or above);
Fifth, prepare a cup of boiling water before going to bed every day, and the first thing after getting up in the morning One thing is to add some hot water to cold water and drink it on an empty stomach (first, it dilutes the blood viscosity problem in the body after sleep; second, it is helpful to avoid the negative state of insufficient blood supply and oxygen supply when exercising; third, It has the function of cleaning garbage in the body, improving the body's digestive function, and is beneficial to the growth of meat, especially long tendons). After getting used to drinking water on an empty stomach in the morning, you must drink more than 400ml each time every day;
Sixth, you must have a full meal every morning, and you must also have a good and full meal at noon. You can eat chicken, duck, fish and meat as you like. But for dinner: first, it’s best to eat some pasta (bread, steamed buns, noodles, etc.); second, it’s best to eat some chicken, duck, fish, meat; third, just eat well and don’t be too full (because before and after dinner Both are conditions for growing meat. However, eating too much may lead to excessive intake, resulting in excessive fat (fat meat) and less tendon meat (lean meat), which is the main reason);
7. Two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars, parallel bars, or sit-ups. Exercise until your body is warm, and then increase the amount of activity after your body adapts;
8. Go to Xinhua Bookstore, buy online, or download some books on physical protection and protection for physical exercise and martial arts, as well as technical essentials, precautions, and simple martial arts routines for physical exercise to study carefully, and then carry out specific exercises. Exercise and implement as well. After you have finished your physical exercise, you can then consider whether to learn martial arts from a master.
The value of all of the above is perseverance. It is only possible to develop an exercise habit if you insist on exercising every day. Make exercise unconscious and spontaneous, and things will be much easier.
Baidu Encyclopedia: Exercise