{"id":24345,"date":"2023-05-17T14:39:09","date_gmt":"2023-05-17T07:39:09","guid":{"rendered":"https:\/\/shanhealth.vn\/?p=24345"},"modified":"2023-05-17T14:39:09","modified_gmt":"2023-05-17T07:39:09","slug":"bai-tap-giup-giam-dau-vai-gay","status":"publish","type":"post","link":"https:\/\/shanhealth.vn\/bai-tap-giup-giam-dau-vai-gay\/","title":{"rendered":"10 B\u00e0i T\u1eadp Gi\u00fap Gi\u1ea3m \u0110au Vai G\u00e1y T\u1ea1i Nh\u00e0 Hi\u1ec7u Qu\u1ea3"},"content":{"rendered":"<p style=\"text-align: justify;\"><em>\u0110au vai g\u00e1y l\u00e0 t\u00ecnh tr\u1ea1ng ph\u1ed5 bi\u1ebfn m\u00e0 ai c\u0169ng c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i, n\u00f3 \u1ea3nh h\u01b0\u1edfng kh\u00f4ng nh\u1ecf \u0111\u1ebfn tinh th\u1ea7n, qu\u00e1 tr\u00ecnh sinh ho\u1ea1t th\u01b0\u1eddng ng\u00e0y c\u1ee7a ng\u01b0\u1eddi b\u1ec7nh. T\u00ecnh tr\u1ea1ng n\u00e0y c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n b\u1eb1ng c\u00e1ch th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c gi\u00fap gi\u1ea3m \u0111au hi\u1ec7u qu\u1ea3. H\u00e3y c\u00f9ng theo d\u00f5i b\u00e0i vi\u1ebft sau \u0111\u00e2y \u0111\u1ec3 tham kh\u1ea3o ngay 10 <strong>b\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y<\/strong> t\u1ea1i nh\u00e0 hi\u1ec7u qu\u1ea3 m\u00e0 ai c\u0169ng c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n.<\/em><\/p>\n<h2 style=\"text-align: justify;\"><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;b\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:513,&quot;3&quot;:{&quot;1&quot;:0},&quot;12&quot;:0}\">Nguy\u00ean nh\u00e2n g\u00e2y n\u00ean t\u00ecnh tr\u1ea1ng \u0111au nh\u1ee9c vai g\u00e1y<\/span><\/h2>\n<p style=\"text-align: justify;\">\u0110au vai g\u00e1y l\u00e0 t\u00ecnh tr\u1ea1ng c\u00f3 th\u1ec3 g\u1eb7p \u1edf nhi\u1ec1u l\u1ee9a tu\u1ed5i, \u0111\u1ed1i t\u01b0\u1ee3ng kh\u00e1c nhau. Trong \u0111\u00f3, m\u1ed9t s\u1ed1 \u0111\u1ed1i t\u01b0\u1ee3ng d\u1ec5 b\u1ecb g\u1eb7p ch\u1ee9ng \u0111au m\u1ecfi vai g\u00e1y ph\u1ea3i k\u1ec3 \u0111\u1ebfn nh\u01b0 nh\u00e2n vi\u00ean v\u0103n ph\u00f2ng, t\u00e0i x\u1ebf, ng\u01b0\u1eddi lao \u0111\u1ed9ng n\u1eb7ng nh\u1ecdc,&#8230; T\u00ecnh tr\u1ea1ng n\u00e0y c\u00f3 nhi\u1ec1u nguy\u00ean nh\u00e2n g\u00e2y n\u00ean, d\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn:<\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1c c\u01a1 quanh c\u1ed5 vai g\u00e1y ch\u1ecbu \u00e1p l\u1ef1c l\u1edbn th\u01b0\u1eddng xuy\u00ean<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>Nguy\u00ean nh\u00e2n n\u00e0y \u0111\u1ebfn t\u1eeb vi\u1ec7c t\u1eadp luy\u1ec7n sai k\u1ef9 thu\u1eadt, qu\u00e1 s\u1ee9c ho\u1eb7c kh\u00f4ng kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi t\u1eadp.<\/li>\n<li>Ch\u1ea5n th\u01b0\u01a1ng x\u1ea3y ra trong sinh ho\u1ea1t, tai n\u1ea1n,&#8230; d\u1eabn \u0111\u1ebfn t\u1ed5n th\u01b0\u01a1ng g\u00e2n. d\u00e2y ch\u1eb1ng,&#8230; gi\u00e1n ti\u1ebfp g\u00e2y ra c\u01a1n \u0111au m\u1ecfi c\u1ed5 vai v\u00e0 l\u01b0ng.<\/li>\n<li>Ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng l\u00e0m vi\u1ec7c qu\u00e1 l\u00e2u m\u00e0 kh\u00f4ng thay \u0111\u1ed5i t\u01b0 th\u1ebf s\u1ebd khi\u1ebfn qu\u00e1 tr\u00ecnh l\u01b0u th\u00f4ng m\u00e1u \u1edf c\u1ed9t s\u1ed1ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00e1c d\u00e2y th\u1ea7n kinh g\u00e2y \u0111au nh\u1ee9c.<\/li>\n<li>Sinh ho\u1ea1t sai t\u01b0 th\u1ebf nh\u01b0 ng\u1ee7 g\u1ee5c tr\u00ean b\u00e0n, ng\u1ed3i kh\u00f4ng th\u1eb3ng l\u01b0ng,&#8230;<\/li>\n<\/ul>\n<figure id=\"attachment_24352\" aria-describedby=\"caption-attachment-24352\" style=\"width: 1280px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-24352\" src=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay.jpg\" alt=\"Nguy\u00ean nh\u00e2n g\u00e2y n\u00ean t\u00ecnh tr\u1ea1ng \u0111au nh\u1ee9c vai g\u00e1y\" width=\"1280\" height=\"853\" srcset=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay.jpg 1280w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay-300x200.jpg 300w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay-1024x682.jpg 1024w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay-768x512.jpg 768w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay-370x247.jpg 370w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay-840x560.jpg 840w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay-410x273.jpg 410w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><figcaption id=\"caption-attachment-24352\" class=\"wp-caption-text\">Nguy\u00ean nh\u00e2n g\u00e2y n\u00ean t\u00ecnh tr\u1ea1ng \u0111au nh\u1ee9c vai g\u00e1y<\/figcaption><\/figure>\n<p style=\"text-align: justify;\"><strong>Nguy\u00ean nh\u00e2n g\u00e2y \u0111au do c\u00e1c b\u1ec7nh l\u00fd v\u1ec1 x\u01b0\u01a1ng kh\u1edbp<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>Tho\u00e1i h\u00f3a c\u1ed9t s\u1ed1ng<\/li>\n<li>C\u1ed9t s\u1ed1ng b\u1ecb v\u00f4i h\u00f3a<\/li>\n<li>R\u1ed1i lo\u1ea1n ch\u1ee9c n\u0103ng kh\u1edbp,&#8230;<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>M\u1ed9t s\u1ed1 nguy\u00ean nh\u00e2n kh\u00e1c<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li>Nhi\u1ec5m l\u1ea1nh<\/li>\n<li>C\u01a1 th\u1ec3 thi\u1ebft ch\u1ea5t, nh\u1ea5t l\u00e0 canxi<\/li>\n<li>\u0110au m\u1ecfi do th\u1eddi ti\u1ebft<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">T\u00ecnh tr\u1ea1ng \u0111au vai g\u00e1y x\u1ea3y ra trong th\u1eddi gian d\u00e0i kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh sinh ho\u1ea1t ng\u00e0y th\u01b0\u1eddng, tinh th\u1ea7n m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng, th\u1eadm ch\u00ed c\u00f3 th\u1ec3 n\u1eb7ng h\u01a1n n\u1ebfu kh\u00f4ng c\u00f3 bi\u1ec7n ph\u00e1p kh\u1eafc ph\u1ee5c. \u0110\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ee9ng \u0111au vai g\u00e1y, b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y t\u1ea1i nh\u00e0 th\u01b0\u1eddng xuy\u00ean \u0111\u1ec3 gi\u1ea3m \u0111au nhanh ch\u00f3ng v\u00e0 h\u1ed7 tr\u1ee3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe cho h\u1ec7 c\u01a1 &#8211; x\u01b0\u01a1ng.<\/p>\n<h2 style=\"text-align: justify;\">G\u1ee3i \u00fd 10 b\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y t\u1ea1i nh\u00e0 hi\u1ec7u qu\u1ea3<\/h2>\n<p style=\"text-align: justify;\">\u0110\u1ec3 &#8220;t\u1ea1m bi\u1ec7t&#8221; c\u00e1c c\u01a1n \u0111au m\u1ecfi v\u00f9ng vai g\u00e1y, c\u1ed5 nhanh ch\u00f3ng, b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y \u0111\u01b0\u1ee3c g\u1ee3i \u00fd ngay sau \u0111\u00e2y. H\u00e3y \u00e1p d\u1ee5ng v\u00e0 t\u1ea1o th\u00f3i quen th\u1ef1c hi\u1ec7n h\u00e0ng ng\u00e0y \u0111\u1ec3 kh\u00f4ng c\u00f2n c\u01a1n \u0111au vai g\u00e1y khi\u1ebfn tinh th\u1ea7n. s\u1ee9c kh\u1ecfe gi\u1ea3m s\u00fat.<\/p>\n<h3 style=\"text-align: justify;\">Du\u1ed7i c\u1ed5 c\u0103ng c\u01a1 &#8211; B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y cho d\u00e2n v\u0103n ph\u00f2ng<\/h3>\n<p style=\"text-align: justify;\">B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y n\u00e0y s\u1ebd gi\u00fap ph\u1ea7n c\u01a1 \u1edf sau c\u1ed5 v\u00e0 v\u00f9ng l\u01b0ng tr\u00ean c\u0103ng du\u1ed7i h\u1ebft m\u1ee9c. C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n<ul style=\"text-align: justify;\">\n<li aria-level=\"1\">Ng\u1ed3i \u1edf tr\u00ean gh\u1ebf ho\u1eb7c d\u01b0\u1edbi s\u00e0n nh\u00e0 t\u00f9y \u00fd<\/li>\n<li aria-level=\"1\">L\u1ea5y hai tay ch\u1eafp l\u1ea1i v\u00f2ng ra sau \u0111\u1ea7u r\u1ed3i nh\u1eb9 nh\u00e0ng ng\u1ea3 \u0111\u1ea7u ra sau<\/li>\n<li aria-level=\"1\">Gi\u1eef t\u01b0 th\u1ebf n\u00e0o trong v\u00f2ng 30 &#8211; 40 gi\u00e2y r\u1ed3i t\u1eeb t\u1eeb \u0111\u01b0a \u0111\u1ea7u v\u1ec1 v\u1ecb tr\u00ed c\u0169 r\u1ed3i \u0111\u1ec3 hai tay l\u1ea1i b\u00ecnh th\u01b0\u1eddng.<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\">C\u0103ng du\u1ed7i c\u01a1 c\u1ea3 2 b\u00ean c\u1ed5 gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y<\/h3>\n<p style=\"text-align: justify;\">\u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng <a href=\"https:\/\/shanhealth.vn\/cach-chua-dau-moi-co-vai-gay-tai-nha\/\">c\u00e1ch ch\u1eefa \u0111au m\u1ecfi c\u1ed5 vai g\u00e1y t\u1ea1i nh\u00e0<\/a> gi\u00fap b\u1ea1n nhanh ch\u00f3ng kh\u1eafc ph\u1ee5c c\u01a1n \u0111au m\u1ecfi v\u00f9ng vai g\u00e1y b\u1edfi n\u00f3 t\u00e1c \u0111\u1ed9ng ch\u1ee7 y\u1ebfu \u0111\u1ebfn v\u00f9ng c\u01a1 m\u1ed7i b\u00ean c\u1ed5, t\u1eeb \u0111\u00f3 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng \u1edf c\u00e1c nh\u00f3m c\u01a1. C\u00e1c b\u01b0\u1edbc ti\u1ebfn h\u00e0nh \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n l\u1ea7n l\u01b0\u1ee3t nh\u01b0 sau:<\/p>\n<figure id=\"attachment_24347\" aria-describedby=\"caption-attachment-24347\" style=\"width: 728px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-24347\" src=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay-4.jpg\" alt=\"C\u0103ng du\u1ed7i c\u01a1 c\u1ea3 2 b\u00ean c\u1ed5 gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y\" width=\"728\" height=\"651\" srcset=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay-4.jpg 728w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay-4-300x268.jpg 300w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay-4-370x331.jpg 370w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay-4-410x367.jpg 410w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><figcaption id=\"caption-attachment-24347\" class=\"wp-caption-text\">C\u0103ng du\u1ed7i c\u01a1 c\u1ea3 2 b\u00ean c\u1ed5 gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y<\/figcaption><\/figure>\n<ul style=\"text-align: justify;\">\n<li aria-level=\"1\">B\u01b0\u1edbc 1: Ng\u1ed3i tr\u00ean s\u00e0n nh\u00e0 ho\u1eb7c gh\u1ebf.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 2: \u0110\u01b0a b\u00e0n tay ph\u1ea3i l\u00ean cao r\u1ed3i \u0111\u1eb7t l\u00ean \u0111\u1ec9nh \u0111\u1ea7u sau \u0111\u00f3 nh\u1eb9 nh\u00e0ng k\u00e9o \u0111\u1ea7u v\u1ec1 b\u00ean ph\u1ea3i. L\u01b0u \u00fd, khi k\u00e9o c\u1ea7n gi\u1eef th\u1eb3ng l\u01b0ng v\u00e0 \u0111\u1ec3 vai \u1edf tr\u1ea1ng th\u00e1i th\u1ea3 l\u1ecfng.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 3: Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y trong v\u00f2ng 40 gi\u00e2y r\u1ed3i t\u1eeb t\u1eeb tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u. Th\u1ef1c hi\u1ec7n tr\u00ecnh t\u1ef1 t\u01b0\u01a1ng t\u1ef1 cho b\u00ean c\u00f2n l\u1ea1i.<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\">Xoay c\u1ed5 &#8211; Gi\u1ea3m \u0111au v\u00f9ng vai g\u00e1y hi\u1ec7u qu\u1ea3<\/h3>\n<p style=\"text-align: justify;\">Xoay c\u1ed5 l\u00e0 b\u00e0i t\u1eadp yoga gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y nh\u1edd du\u1ed7i c\u01a1 nh\u1eb9 nh\u00e0ng, c\u00f3 th\u1ec3 xoa d\u1ecbu c\u0103ng th\u1eb3ng \u1edf c\u01a1 xung quanh c\u1ed5. B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y t\u1ea1i nh\u00e0 n\u00e0y theo h\u01b0\u1edbng d\u1eabn sau \u0111\u00e2y:<\/p>\n<ul style=\"text-align: justify;\">\n<li aria-level=\"1\">N\u1eb1m ng\u1eeda ra<\/li>\n<li aria-level=\"1\">Cu\u1ed9n chi\u1ebfc kh\u0103n r\u1ed3i \u0111\u1eb7t \u1edf g\u00e1y<\/li>\n<li aria-level=\"1\">N\u1eb1m th\u01b0 gi\u00e3n trong t\u01b0 th\u1ebf tr\u00ean trong kho\u1ea3ng 10 ph\u00fat l\u00e0 b\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 tho\u1ea3i m\u00e1i, d\u1ec5 ch\u1ecbu v\u00f9ng c\u1ed5 vai g\u00e1y.<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\">T\u01b0 th\u1ebf n\u1eafm tay sau l\u01b0ng h\u1ed7 tr\u1ee3 gi\u1ea3m \u0111au m\u1ecfi vai g\u00e1y hi\u1ec7u qu\u1ea3<\/h3>\n<p style=\"text-align: justify;\">\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3 m\u00e0 d\u1ec5 th\u1ef1c hi\u1ec7n. B\u00e0i t\u1eadp n\u00e0y gi\u00fap gi\u1ea3m \u0111au m\u1ecfi v\u00f9ng vai g\u00e1y do ng\u1ed3i l\u00e2u ho\u1eb7c d\u00e2y th\u1ea7n kinh b\u1ecb ch\u00e8n \u00e9p. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1c b\u01b0\u1edbc ti\u1ebfn h\u00e0nh th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp:<\/p>\n<ul style=\"text-align: justify;\">\n<li aria-level=\"1\">B\u01b0\u1edbc 1: Ng\u1ed3i th\u1eb3ng l\u01b0ng r\u1ed3i b\u1eaft ch\u00e9o 2 ch\u00e2n.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 2: L\u1ea5y tay ph\u1ea3i v\u00f2ng ra sau l\u01b0ng sao cho \u00e9p s\u00e1t v\u00e0o tai, tay tr\u00e1i h\u1ea1 xu\u1ed1ng v\u00f2ng ra sau l\u01b0ng. Sau \u0111\u00f3 n\u1eafm hai tay l\u1ea1i v\u1edbi nhau v\u00e0 \u00e9p ch\u1eb7t tay tr\u00e1i v\u00e0o m\u1ea1n s\u01b0\u1eddn.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 3: Trong qu\u00e1 tr\u00ecnh th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c, c\u1ea7n k\u00e9o c\u0103ng ph\u1ea7n vai.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 4: C\u00fai \u0111\u1ea7u t\u1eeb t\u1eeb xu\u1ed1ng \u0111\u1ebfn khi c\u1eb1m ch\u1ea1m t\u1edbi ng\u1ef1c.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 5: Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong kho\u1ea3ng 20 gi\u00e2y r\u1ed3i \u0111\u1ed5i b\u00ean c\u00f2n l\u1ea1i.<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\">B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y t\u1ea1i nh\u00e0 v\u1edbi t\u01b0 th\u1ebf s\u1ee3i ch\u1ec9 x\u00e2u kim<\/h3>\n<p style=\"text-align: justify;\">S\u1ee3i ch\u1ec9 x\u00e2u kim l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp yoga r\u1ea5t c\u00f3 l\u1ee3i v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ecb \u0111au m\u1ecfi v\u00f9ng c\u1ed5 vai g\u00e1y. Sau khi t\u1eadp \u0111\u1ed9ng t\u00e1c n\u00e0y, ng\u01b0\u1eddi b\u1ec7nh s\u1ebd \u0111\u01b0\u1ee3c gi\u1ea3i ph\u00f3ng s\u1ef1 c\u0103ng t\u1ee9c c\u01a1. L\u01b0u \u00fd, khi th\u1ef1c hi\u1ec7n c\u1ea7n nh\u1eb9 nh\u00e0ng, uy\u1ec3n chuy\u1ec3n \u0111\u1ec3 tr\u00e1nh g\u00e2y th\u01b0\u01a1ng t\u1ed5n khi t\u1eadp luy\u1ec7n:<\/p>\n<figure id=\"attachment_24350\" aria-describedby=\"caption-attachment-24350\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-24350\" src=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay-2.jpg\" alt=\"B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y t\u1ea1i nh\u00e0 v\u1edbi t\u01b0 th\u1ebf s\u1ee3i ch\u1ec9 x\u00e2u kim\" width=\"800\" height=\"500\" srcset=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay-2.jpg 800w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay-2-300x188.jpg 300w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay-2-768x480.jpg 768w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay-2-370x231.jpg 370w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay-2-410x256.jpg 410w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-24350\" class=\"wp-caption-text\">B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y t\u1ea1i nh\u00e0 v\u1edbi t\u01b0 th\u1ebf s\u1ee3i ch\u1ec9 x\u00e2u kim<\/figcaption><\/figure>\n<ul style=\"text-align: justify;\">\n<li aria-level=\"1\">B\u01b0\u1edbc 1: \u0110\u1ec3 c\u01a1 th\u1ec3 trong t\u01b0 th\u1ebf c\u00e1i b\u00e0n v\u1edbi \u0111\u1ea7u g\u1ed1i v\u00e0 b\u00e0n tay ph\u1ea3i ch\u1ea1m xu\u1ed1ng s\u00e0n.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 2: Gi\u01a1 tay tr\u00e1i l\u00ean cao r\u1ed3i m\u1eaft h\u01b0\u1edbng theo tay \u0111\u01b0a l\u00ean.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 3: Nh\u1eb9 nh\u00e0ng th\u1edf ra, lu\u1ed3n tay tr\u00e1i v\u00e0 vai tr\u00e1i sao cho ch\u1ea1m xu\u1ed1ng s\u00e0n, ng\u1eeda l\u00f2ng b\u00e0n tay l\u00ean v\u00e0 gi\u1eef vai c\u1ed1 \u0111\u1ecbnh. Gi\u1eef nguy\u00ean hai \u0111\u1ea7u g\u1ed1i \u1edf t\u01b0 th\u1ebf ch\u1ed1ng s\u00e0ng, m\u00f4n nh\u1ea5c cao \u0111\u1ec3 c\u0103ng du\u1ed7i c\u01a1.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 4: \u0110\u01b0a c\u00e1nh tay ph\u1ea3i t\u1eeb t\u1eeb qua \u0111\u1ea7u, h\u01b0\u1edbng m\u1eb7t l\u00ean tr\u1ea7n nh\u00e0. Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y kho\u1ea3ng 30 &#8211; 40 gi\u00e2y r\u1ed3i \u0111\u1ed5i b\u00ean v\u00e0 l\u00e0m t\u01b0\u01a1ng t\u1ef1.<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\">B\u00e0i t\u1eadp co du\u1ed7i c\u01a1 vai<\/h3>\n<p style=\"text-align: justify;\">B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au v\u00f9ng g\u00e1y n\u00e0y s\u1ebd t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn vai gi\u00fap c\u00e1c c\u01a1 quanh vai th\u1ea3 l\u1ecfng. Tham kh\u1ea3o c\u00e1c b\u01b0\u1edbc \u0111\u1ec3 th\u1ef1c hi\u1ec7n sau:<\/p>\n<ul style=\"text-align: justify;\">\n<li aria-level=\"1\">B\u01b0\u1edbc 1: Ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng nh\u01b0ng h\u00e3y gi\u1eef c\u1ed5 v\u00e0 l\u01b0ng th\u1eb3ng.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 2: N\u00e2ng vai l\u00ean r\u1ed3i xoay theo chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3 ho\u1eb7c ng\u01b0\u1ee3c chi\u1ec1u t\u00f9y \u00fd.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">L\u01b0u \u00fd, c\u1ea7n th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c c\u00e0ng linh ho\u1ea1t c\u00e0ng t\u1ed1t.<\/p>\n<h3 style=\"text-align: justify;\">B\u00e0i t\u1eadp gi\u00e3n c\u01a1 tay gi\u00fap gi\u1ea3m nh\u1ee9c m\u1ecfi vai g\u00e1y<\/h3>\n<p style=\"text-align: justify;\">B\u00e0i t\u1eadp n\u00e0y s\u1ebd gi\u00fap c\u1ea3 vai g\u00e1y v\u00e0 b\u1eafp tay \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng, gi\u1ea3m nh\u1ee9c m\u1ecfi hi\u1ec7u qu\u1ea3. H\u00e3y c\u00f9ng th\u1ef1c hi\u1ec7n theo c\u00e1c b\u01b0\u1edbc sau \u0111\u00e2y:<\/p>\n<ul style=\"text-align: justify;\">\n<li aria-level=\"1\">B\u01b0\u1edbc 1: \u0110\u1ee9ng dang hai ch\u00e2n ngang b\u1eb1ng vai.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 2: B\u1eaft ch\u00e9o c\u00e1nh tay tr\u00e1i qua ng\u1ef1c.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 3: S\u1eed d\u1ee5ng tay ph\u1ea3i \u0111\u1ec3 k\u00e9o c\u00e1nh tay tr\u00e1i \u00e1p s\u00e1t ng\u1ef1c.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 4: Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong kho\u1ea3ng 10 &#8211; 20 gi\u00e2y r\u1ed3i th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y v\u1edbi b\u00ean ng\u01b0\u1ee3c l\u1ea1i.<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\">Du\u1ed7i th\u1eb3ng tay tr\u00ean t\u01b0\u1eddng gi\u00fap gi\u1ea3m c\u0103ng vai<\/h3>\n<p style=\"text-align: justify;\">B\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y n\u00e0y s\u1ebd gi\u00fap vai c\u1ee7a ng\u01b0\u1eddi t\u1eadp kh\u00f4ng c\u00f2n c\u0103ng c\u1ee9ng. C\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<figure id=\"attachment_24353\" aria-describedby=\"caption-attachment-24353\" style=\"width: 728px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-24353\" src=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay1.jpg\" alt=\"Du\u1ed7i th\u1eb3ng tay tr\u00ean t\u01b0\u1eddng gi\u00fap gi\u1ea3m c\u0103ng vai\" width=\"728\" height=\"582\" srcset=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay1.jpg 728w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay1-300x240.jpg 300w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay1-370x296.jpg 370w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/bai-tap-giup-giam-dau-vai-gay1-410x328.jpg 410w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><figcaption id=\"caption-attachment-24353\" class=\"wp-caption-text\">Du\u1ed7i th\u1eb3ng tay tr\u00ean t\u01b0\u1eddng gi\u00fap gi\u1ea3m c\u0103ng vai<\/figcaption><\/figure>\n<ul style=\"text-align: justify;\">\n<li aria-level=\"1\">B\u01b0\u1edbc 1: \u0110\u1ee9ng th\u1eb3ng r\u1ed3i \u0111\u1eb7t c\u00e1nh tay tr\u00e1i d\u1ef1a l\u00ean t\u01b0\u1eddng, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng v\u00e0o m\u1eb7t t\u01b0\u1eddng ho\u1eb7c tr\u1ea7n nh\u00e0.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 2: \u1ea4n vai \u00e9p v\u00e0o t\u01b0\u1eddng.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 3: Di chuy\u1ec3n ng\u1ef1c ra kh\u1ecfi t\u01b0\u1eddng \u0111\u1ec3 k\u00e9o gi\u00e3n nh\u1eb9 c\u01a1. Gi\u1eefa nguy\u00ean t\u01b0 th\u1ebf n\u00e0y trong 30 &#8211; 40 gi\u00e2y r\u1ed3i l\u1eb7p l\u1ea1i v\u1edbi b\u00ean c\u00f2n l\u1ea1i.<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\">Co du\u1ed7i hai vai gi\u00fap gi\u1ea3m \u0111au m\u1ecfi vai g\u00e1y hi\u1ec7u qu\u1ea3<\/h3>\n<p style=\"text-align: justify;\">\u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y hi\u1ec7u qu\u1ea3, d\u1ec5 th\u1ef1c hi\u1ec7n, c\u00f9ng theo d\u00f5i c\u00e1c b\u01b0\u1edbc sau \u0111\u00e2y:<\/p>\n<ul style=\"text-align: justify;\">\n<li aria-level=\"1\">B\u01b0\u1edbc 1: \u0110\u1ee9ng th\u1eb3ng v\u00e0 di chuy\u1ec3n hai tay ra sau l\u01b0ng.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 2: R\u01b0\u1edbn ng\u01b0\u1eddi l\u00ean b\u1eb1ng c\u00e1ch gi\u01a1 hai tay l\u00ean cao \u0111\u1ebfn khi c\u1ea3m th\u1ea5y c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c k\u00e9o gi\u00e3n ra.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 3: Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf v\u00e0o 30 &#8211; 40 gi\u00e2y r\u1ed3i th\u1ef1c hi\u1ec7n li\u00ean t\u1ee5c 3 l\u1ea7n.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Ngo\u00e0i ra, b\u1ea1n c\u00f3 th\u1ec3 u\u1ed1n cong c\u01a1 th\u1ec3 v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/p>\n<h3 style=\"text-align: justify;\">D\u1ef1a l\u01b0ng v\u00e0o t\u01b0\u1eddng<\/h3>\n<p style=\"text-align: justify;\">\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp yoga gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 c\u01a1 l\u01b0ng, vai v\u00e0 c\u1ed5. C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul style=\"text-align: justify;\">\n<li aria-level=\"1\">B\u01b0\u1edbc 1: \u0110\u1ee9ng th\u1eb3ng d\u1ef1a l\u01b0ng v\u00e0o t\u01b0\u1eddng, ch\u00e2n r\u1ed9ng b\u1eb1ng vai ho\u1eb7c h\u01a1i ch\u1ebfch ra \u0111\u1ec3 c\u1ed1 \u0111\u1ecbnh.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 2: Dang r\u1ed9ng c\u00e1nh tay \u0111\u1ec3 t\u1ea1o th\u00e0nh h\u00ecnh ch\u1eef T r\u1ed3i g\u1ea5p khu\u1ef7u tay 90 \u0111\u1ed9.<\/li>\n<li aria-level=\"1\">B\u01b0\u1edbc 3: T\u1eeb t\u1eeb di chuy\u1ec3n c\u00e1nh tay l\u00ean v\u00e0 xu\u1ed1ng v\u00e0 gi\u1eef nguy\u00ean t\u01b0 th\u1ebf l\u01b0ng t\u1ef1a th\u1eb3ng v\u00e0o t\u01b0\u1eddng. Khi c\u00e1c ng\u00f3n tay ch\u1ea1m tr\u00ean \u0111\u1ea7u h\u00e3y th\u1ef1c hi\u1ec7n l\u1eb7p l\u1ea1i c\u00e1c thao t\u00e1c n\u00e0y.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Tr\u00ean \u0111\u00e2y <a href=\"https:\/\/shanhealth.vn\/\">Shan Health<\/a> \u0111\u00e3 g\u1ee3i \u00fd \u0111\u1ebfn b\u1ea1n nh\u1eefng <strong>b\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y<\/strong> t\u1ea1i nh\u00e0 hi\u1ec7u qu\u1ea3 m\u00e0 ai c\u0169ng c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n. H\u00e3y d\u00e0nh ra m\u1ed9t \u00edt th\u1eddi gian m\u1ed7i ng\u00e0y \u0111\u1ec3 t\u1eadp luy\u1ec7n c\u00e1c b\u00e0i t\u1eadp n\u00e0y nh\u1eb1m c\u1ea3i thi\u1ec7n c\u01a1n \u0111au c\u0169ng nh\u01b0 l\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0110au vai g\u00e1y l\u00e0 t\u00ecnh tr\u1ea1ng ph\u1ed5 bi\u1ebfn m\u00e0 ai c\u0169ng c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i, n\u00f3 \u1ea3nh h\u01b0\u1edfng kh\u00f4ng nh\u1ecf \u0111\u1ebfn tinh th\u1ea7n, qu\u00e1 tr\u00ecnh sinh ho\u1ea1t th\u01b0\u1eddng ng\u00e0y c\u1ee7a&hellip;<\/p>\n","protected":false},"author":5,"featured_media":24351,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[204],"tags":[],"_links":{"self":[{"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/posts\/24345"}],"collection":[{"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/comments?post=24345"}],"version-history":[{"count":6,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/posts\/24345\/revisions"}],"predecessor-version":[{"id":24391,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/posts\/24345\/revisions\/24391"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/media\/24351"}],"wp:attachment":[{"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/media?parent=24345"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/categories?post=24345"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/tags?post=24345"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}