{"id":24462,"date":"2023-06-01T09:21:26","date_gmt":"2023-06-01T02:21:26","guid":{"rendered":"https:\/\/shanhealth.vn\/?p=24462"},"modified":"2023-06-01T14:58:58","modified_gmt":"2023-06-01T07:58:58","slug":"cach-chua-dau-vai-gay-cua-nguoi-nhat","status":"publish","type":"post","link":"https:\/\/shanhealth.vn\/cach-chua-dau-vai-gay-cua-nguoi-nhat\/","title":{"rendered":"B\u1eadt M\u00ed C\u00e1ch Ch\u1eefa \u0110au Vai G\u00e1y C\u1ee7a Ng\u01b0\u1eddi Nh\u1eadt Hi\u1ec7u Qu\u1ea3"},"content":{"rendered":"<p style=\"text-align: justify;\"><em>N\u1ebfu b\u1ea1n \u0111ang b\u1ecb \u0111au vai g\u00e1y th\u00ec h\u00e3y th\u1eed c\u00e1ch ch\u1eefa \u0111au c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt B\u1ea3n. Nh\u1eadt B\u1ea3n l\u00e0 qu\u1ed1c gia n\u1ed5i ti\u1ebfng v\u1ec1 vi\u1ec7c ch\u00fa tr\u1ecdng v\u00e0o ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe, ng\u01b0\u1eddi d\u00e2n Nh\u1eadt b\u1ea3n \u0111\u00e3 ph\u00e1t tri\u1ec3n ph\u01b0\u01a1ng ph\u00e1p <a href=\"https:\/\/shanhealth.vn\/tri-dau-vai-gay\/\">tr\u1ecb \u0111au vai g\u00e1y hi\u1ec7u qu\u1ea3<\/a> m\u00e0 ai c\u0169ng c\u00f3 th\u1ec3 t\u1ef1 th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0. C\u00f9ng t\u00ecm hi\u1ec3u <strong>c\u00e1ch ch\u1eefa \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt<\/strong> ngay sau \u0111\u00e2y \u0111\u1ec3 c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng m\u00e0 b\u1ea1n \u0111ang g\u1eb7p ph\u1ea3i m\u1ed9t c\u00e1ch nhanh ch\u00f3ng nh\u1ea5t.<\/em><\/p>\n<h2 style=\"text-align: justify;\">D\u1ea5u hi\u1ec7u v\u00e0 nguy\u00ean nh\u00e2n \u0111au vai g\u00e1y<\/h2>\n<p style=\"text-align: justify;\">\u0110au vai g\u00e1y l\u00e0 t\u00ecnh tr\u1ea1ng c\u01a1 vai g\u00e1y co c\u1ee9ng, g\u00e2y \u0111au \u0111\u1edbn, h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng khi quay c\u1ed5 hay quay \u0111\u1ea7u, n\u00f3 c\u00f2n l\u00e0 d\u1ea5u hi\u1ec7u c\u1ea3nh b\u00e1o c\u1ee7a nhi\u1ec1u b\u1ec7nh x\u01b0\u01a1ng kh\u1edbp nguy hi\u1ec3m. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng d\u1ea5u hi\u1ec7u c\u1ee7a \u0111au vai g\u00e1y th\u01b0\u1eddng g\u1eb7p:<\/p>\n<ul style=\"text-align: justify;\">\n<li>C\u01a1n \u0111au th\u01b0\u1eddng xu\u1ea5t hi\u1ec7n khi v\u1eeba ng\u1ee7 d\u1eady hay sau khi l\u00e0m vi\u1ec7c n\u1eb7ng, c\u0169ng c\u00f3 th\u1ec3 l\u00e0 khi ng\u1ed3i qu\u00e1 l\u00e2u tr\u00ean b\u00e0n l\u00e0m vi\u1ec7c v\u1edbi c\u00f9ng m\u1ed9t t\u01b0 th\u1ebf.<\/li>\n<li>M\u1ee9c \u0111\u1ed9 \u0111au c\u00e0ng t\u0103ng khi \u0111i \u0111\u1ee9ng, ng\u1ed3i l\u00e2u, ho, h\u1eaft h\u01a1i xoay \u0111\u1ea7u c\u1ed5 hay khi thay \u0111\u1ed5i th\u1eddi ti\u1ebft.<\/li>\n<li>C\u01a1n \u0111au s\u1ebd lan t\u1eeb b\u1ea3 vai xu\u1ed1ng c\u00e1nh tay \u1edf m\u1ed9t ho\u1eb7c c\u1ea3 hai b\u00ean khi\u1ebfn vai v\u00e0 tay lu\u00f4n t\u00ea m\u1ecfi, kh\u00f3 v\u1eadn \u0111\u1ed9ng.<\/li>\n<li>S\u1edd v\u00e0o v\u00f9ng b\u1ea3 vai, c\u1ed5 g\u00e1y th\u00ec c\u00e1nh tay t\u00ea nh\u1ee9c.<\/li>\n<li>C\u00f3 m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p c\u00f3 th\u1ec3 xu\u1ea5t hi\u1ec7n th\u00eam ch\u1ee9ng hoa m\u1eaft, ch\u00f3ng m\u1eb7t,&#8230;<\/li>\n<\/ul>\n<figure id=\"attachment_24465\" aria-describedby=\"caption-attachment-24465\" style=\"width: 1000px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-24465\" src=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-4.jpg\" alt=\"D\u1ea5u hi\u1ec7u v\u00e0 nguy\u00ean nh\u00e2n \u0111au vai g\u00e1y\" width=\"1000\" height=\"667\" srcset=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-4.jpg 1000w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-4-300x200.jpg 300w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-4-768x512.jpg 768w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-4-370x247.jpg 370w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-4-840x560.jpg 840w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-4-410x273.jpg 410w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><figcaption id=\"caption-attachment-24465\" class=\"wp-caption-text\">D\u1ea5u hi\u1ec7u v\u00e0 nguy\u00ean nh\u00e2n \u0111au vai g\u00e1y<\/figcaption><\/figure>\n<p style=\"text-align: justify;\">C\u00f3 nhi\u1ec1u nguy\u00ean nh\u00e2n d\u1eabn \u0111\u1ebfn \u0111au vai g\u00e1y nh\u01b0:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Ng\u1ed3i l\u00e0m vi\u1ec7c tr\u01b0\u1edbc m\u00e0n h\u00ecnh m\u00e1y t\u00ednh qu\u00e1 l\u00e2u v\u1edbi t\u01b0 th\u1ebf c\u00fai g\u1eadp c\u1ed5 trong th\u1eddi gian d\u00e0i kh\u00f4ng v\u1eadn \u0111\u1ed9ng, n\u1eb1m nghi\u00eang ng\u01b0\u1eddi v\u00e0 co m\u00ecnh,&#8230;<\/li>\n<li>Ng\u1ed3i l\u00e2u tr\u01b0\u1edbc qu\u1ea1t, th\u01b0\u1eddng xuy\u00ean t\u1eafm \u0111\u00eam,&#8230;<\/li>\n<li>T\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c c\u01b0\u1eddng \u0111\u1ed9 cao, t\u01b0 th\u1ebf t\u1eadp luy\u1ec7n sai, kh\u00f4ng kh\u1edfi \u0111\u1ed9ng,&#8230; l\u00e2u d\u1ea7n g\u00e2y \u0111au vai g\u00e1y.<\/li>\n<li>Nh\u1eefng c\u00f4ng vi\u1ec7c ph\u1ea3i ng\u1ed3i hay \u0111\u1ee9ng th\u01b0\u1eddng xuy\u00ean khi\u1ebfn m\u00e1u kh\u00f3 kh\u0103n khi l\u01b0u th\u00f4ng v\u00f9ng c\u1ed5 vai g\u00e1y g\u00e2y \u0111au m\u1ecfi.<\/li>\n<li>M\u1ed9t s\u1ed1 nguy\u00ean nh\u00e2n b\u1ec7nh l\u00fd kh\u00e1c nh\u01b0 r\u1ed1i lo\u1ea1n ch\u1ee9c n\u0103ng th\u1ea7n kinh, tho\u00e1i h\u00f3a \u0111\u1ed1t s\u1ed1ng c\u1ed5,&#8230;<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">T\u00ecnh tr\u1ea1ng \u0111au vai g\u00e1y di\u1ec5n ra l\u00e2u ng\u00e0y m\u00e0 kh\u00f4ng \u0111\u01b0\u1ee3c h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n k\u1ecbp th\u1eddi kh\u00f4ng ch\u1ec9 b\u1ea5t ti\u1ec7n trong sinh ho\u1ea1t, \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c t\u1edbi tinh th\u1ea7n m\u00e0 c\u00f2n c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c b\u1ec7nh l\u00fd kh\u00e1c. V\u00ec v\u1eady ng\u01b0\u1eddi b\u1ec7nh c\u1ea7n t\u00ecm c\u00e1ch ch\u1eefa \u0111au vai g\u00e1y b\u1eb1ng c\u00e1ch th\u1ef1c hi\u1ec7n c\u00e1c <a href=\"https:\/\/shanhealth.vn\/bai-tap-giup-giam-dau-vai-gay\/\">b\u00e0i t\u1eadp gi\u00fap gi\u1ea3m \u0111au vai g\u00e1y<\/a> hay <a href=\"https:\/\/shanhealth.vn\/da-thong-kinh-lac-vai-gay\/\" target=\"_blank\" rel=\"noopener\">massage \u0111\u1ea3 th\u00f4ng kinh l\u1ea1c ch\u1eefa \u0111au vai g\u00e1y<\/a>,&#8230;<\/p>\n<p style=\"text-align: justify;\">Trong \u0111\u00f3, c\u00e1ch ch\u1eefa \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi \u00e1p d\u1ee5ng v\u00e0 \u0111\u00e1nh gi\u00e1 cao hi\u1ec7u qu\u1ea3 c\u1ee7a ph\u01b0\u01a1ng ph\u00e1p n\u00e0y. B\u1ea1n c\u00f3 th\u1ec3 theo d\u00f5i ph\u1ea7n ti\u1ebfp theo c\u1ee7a b\u00e0i vi\u1ebft \u0111\u1ec3 \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn c\u00e1ch th\u1ef1c hi\u1ec7n chi ti\u1ebft.<\/p>\n<h2 style=\"text-align: justify;\">C\u00e1ch ch\u1eefa \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt l\u00e0 g\u00ec?<\/h2>\n<p style=\"text-align: justify;\">Ng\u01b0\u1eddi Nh\u1eadt khi\u1ebfn th\u1ebf gi\u1edbi ng\u01b0\u1ee1ng m\u1ed9 b\u1edfi l\u1ed1i s\u1ed1ng khoa h\u1ecdc, ch\u00fa tr\u1ecdng v\u00e0o ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe. C\u00e1ch ch\u1eefa \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt v\u00f4 c\u00f9ng \u0111\u01a1n gi\u1ea3n, d\u1ec5 th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0 m\u00e0 kh\u00f4ng c\u1ea7n s\u1ef1 tr\u1ee3 gi\u00fap c\u1ee7a m\u00e1y m\u00f3c. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt \u00e1p d\u1ee5ng cho c\u1ea3 ng\u01b0\u1eddi cao tu\u1ed5i l\u1eabn ng\u01b0\u1eddi tr\u1ebb, ch\u1ec9 c\u1ea7n \u0111au nh\u1ee9c vai g\u00e1y th\u00ec \u0111\u1ec1u c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n.<\/p>\n<figure id=\"attachment_24464\" aria-describedby=\"caption-attachment-24464\" style=\"width: 1280px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-24464\" src=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-3.jpg\" alt=\"C\u00e1ch ch\u1eefa \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt l\u00e0 g\u00ec?\" width=\"1280\" height=\"720\" srcset=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-3.jpg 1280w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-3-300x169.jpg 300w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-3-1024x576.jpg 1024w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-3-768x432.jpg 768w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-3-370x208.jpg 370w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-3-840x473.jpg 840w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-3-410x231.jpg 410w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-3-270x152.jpg 270w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><figcaption id=\"caption-attachment-24464\" class=\"wp-caption-text\">C\u00e1ch ch\u1eefa \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt l\u00e0 g\u00ec?<\/figcaption><\/figure>\n<p style=\"text-align: justify;\">Ng\u01b0\u1eddi Nh\u1eadt th\u01b0\u1eddng c\u00f3 th\u00f3i quen \u0111i x\u00f4ng h\u01a1i \u1edf nh\u00e0 t\u1eafm c\u00f4ng c\u1ed9ng, h\u1ecd \u0111\u00e3 t\u1eadn d\u1ee5ng kho\u1ea3ng th\u1eddi gian n\u00e0y \u0111\u1ec3 th\u01b0 gi\u00e3n c\u00f9ng chi\u1ebfc kh\u0103n t\u1eafm \u0111\u1ec3 v\u1eeba gi\u1ea3m \u0111au vai g\u00e1y l\u1ea1i v\u1eeba ti\u1ebft ki\u1ec7m th\u1eddi gian. V\u00ec v\u1eady, \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1ch gi\u1ea3m \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt b\u1ea1n ch\u1ec9 c\u1ea7n m\u1ed9t chi\u1ebfc kh\u0103n l\u00e0 \u0111\u00e3 c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n.<\/p>\n<h2 style=\"text-align: justify;\">C\u00e1ch ch\u1eefa \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt ch\u1ec9 c\u1ea7n chi\u1ebfc kh\u0103n t\u1eafm<\/h2>\n<p style=\"text-align: justify;\">C\u00e1ch tr\u1ecb \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt v\u00f4 c\u00f9ng \u0111\u01a1n gi\u1ea3n, kh\u00f4ng c\u1ea7n nh\u1eefng d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3 ph\u1ee9c t\u1ea1p, kh\u00f4ng t\u1ed1n chi ph\u00ed m\u00e0 v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3. B\u1ea1n ch\u1ec9 c\u1ea7n chu\u1ea9n b\u1ecb m\u1ed9t chi\u1ebfc kh\u0103n t\u1eafm v\u1edbi k\u00edch th\u01b0\u1edbc v\u1eeba ph\u1ea3i v\u00e0 th\u1ef1c hi\u1ec7n theo c\u00e1c c\u00e1ch d\u01b0\u1edbi \u0111\u00e2y.<\/p>\n<h3 style=\"text-align: justify;\">C\u00e1ch ch\u1eefa \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt \u1edf t\u01b0 th\u1ebf \u0111\u1ee9ng<\/h3>\n<p style=\"text-align: justify;\">B\u1ea1n h\u00e3y chu\u1ea9n b\u1ecb chi\u1ebfc kh\u0103n t\u1eafm d\u00e0i kho\u1ea3ng 20 &#8211; 30 cm, sau \u0111\u00f3 th\u1ef1c hi\u1ec7n theo c\u00e1c b\u01b0\u1edbc sau:<\/p>\n<ul style=\"text-align: justify;\">\n<li>B\u01b0\u1edbc 1: \u0110\u1ee9ng th\u1eb3ng dang hai ch\u00e2n r\u1ed9ng ngang vai, hai tay gi\u1eef kh\u0103n t\u1eafm sao cho tay m\u1edf r\u1ed9ng b\u1eb1ng h\u00f4ng.<\/li>\n<li>B\u01b0\u1edbc 2: H\u00edt v\u00e0o s\u00e2u r\u1ed3i \u0111\u01b0a hai tay qua \u0111\u1ea7u nh\u01b0 n\u00e2ng t\u1ea1. C\u1ea7n k\u00e9o gi\u00e3n kh\u0103n v\u00e0 gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong 5 gi\u00e2y.<\/li>\n<li>B\u01b0\u1edbc 3: Th\u01a1 ra r\u1ed3i si\u1ebft c\u00e1nh tay v\u00e0 h\u1ea1 xu\u1ed1ng, l\u00fac n\u00e0y kh\u0103n \u0111\u01b0a ra sau \u0111\u1ea7y, gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong 5 gi\u00e2y.<\/li>\n<li>B\u01b0\u1edbc 4: Ti\u1ebfp t\u1ee5c h\u1ea1 kh\u0103n sau vai. \u0110\u1ec3 ki\u1ec3m tra \u0111\u00e3 th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1ch ch\u01b0a th\u00ec b\u1ea1n h\u00e3y ki\u1ec3m tra xem c\u01a1 vai v\u00e0 c\u01a1 scapula c\u00f3 \u0111\u01b0\u1ee3c k\u00e9o v\u1ec1 ph\u00eda c\u1ed9t s\u1ed1ng kh\u00f4ng, ng\u1ef1c \u0111\u00e3 m\u1edf r\u1ed9ng hay ch\u01b0a.<\/li>\n<li>B\u01b0\u1edbc 5: L\u1eb7p l\u1ea1i b\u00e0i t\u1eadp kho\u1ea3ng 3 l\u1ea7n.<\/li>\n<\/ul>\n<figure id=\"attachment_24469\" aria-describedby=\"caption-attachment-24469\" style=\"width: 700px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-24469\" src=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-1.jpg\" alt=\"C\u00e1ch ch\u1eefa \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt \u1edf t\u01b0 th\u1ebf \u0111\u1ee9ng\" width=\"700\" height=\"465\" srcset=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-1.jpg 700w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-1-300x199.jpg 300w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-1-370x246.jpg 370w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-1-410x272.jpg 410w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><figcaption id=\"caption-attachment-24469\" class=\"wp-caption-text\">C\u00e1ch ch\u1eefa \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt \u1edf t\u01b0 th\u1ebf \u0111\u1ee9ng<\/figcaption><\/figure>\n<h3 style=\"text-align: justify;\">B\u00e0i t\u1eadp ng\u1eeba \u0111au vai g\u00e1y tr\u01b0\u1edbc khi ng\u1ee7<\/h3>\n<p style=\"text-align: justify;\">B\u00e0i t\u1eadp n\u00e0y s\u1ebd gi\u00fap b\u1ea1n tr\u00e1nh c\u01a1n \u0111au vai g\u00e1y do ng\u1ee7 sai t\u01b0 th\u1ebf. H\u00e3y \u00e1p d\u1ee5ng c\u00e1ch ch\u1eefa \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt n\u00e0y m\u1ed7i ng\u00e0y \u0111\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n<ul style=\"text-align: justify;\">\n<li>B\u01b0\u1edbc 1: Chu\u1ea9n b\u1ecb m\u1ed9t chi\u1ebfc kh\u0103n c\u00f3 \u0111\u1ed9 d\u00e0i l\u00e0 120 x 60 cm. G\u1ea5p \u0111\u00f4i r\u1ed3i cu\u1ed9n tr\u00f2n l\u1ea1i \u0111\u1ec3 kh\u0103n th\u00e0nh thanh tr\u1ee5 c\u00f3 \u0111\u01b0\u1eddng k\u00ednh t\u1eeb 8 &#8211; 10 cm.<\/li>\n<li>B\u01b0\u1edbc 2: Th\u1ea3 l\u1ecfng c\u1ed5: H\u00e3y n\u1eb1m ng\u1eeda k\u00ea \u0111\u1ea7u tr\u00ean kh\u0103n v\u1eeba g\u1ea5p sao cho chi\u1ebfc kh\u0103n n\u1eb1m d\u01b0\u1edbi v\u00f9ng g\u00e1y. T\u1eeb t\u1eeb nghi\u00eang m\u1eb7t sang b\u00ean ph\u1ea3i, gi\u1eef nguy\u00ean vai r\u1ed3i gi\u1eef t\u01b0 th\u1ebf trong 3 &#8211; 5 gi\u00e2y r\u1ed3i quay qua b\u00ean ng\u01b0\u1ee3c l\u1ea1i gi\u1eef nguy\u00ean t\u01b0 th\u1ebf 3 &#8211; 5 gi\u00e2y. Th\u1ef1c hi\u1ec7n kho\u1ea3ng 5 l\u1ea7n r\u1ed3i t\u1eeb t\u1eeb \u0111\u01b0a \u0111\u1ea7u v\u1ec1 v\u1ecb tr\u00ed ng\u1eeda nh\u01b0 ban \u0111\u1ea7u.<\/li>\n<\/ul>\n<figure id=\"attachment_24466\" aria-describedby=\"caption-attachment-24466\" style=\"width: 700px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-24466\" src=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-5.jpg\" alt=\"B\u00e0i t\u1eadp ng\u1eeba \u0111au vai g\u00e1y tr\u01b0\u1edbc khi ng\u1ee7B\u00e0i t\u1eadp ng\u1eeba \u0111au vai g\u00e1y tr\u01b0\u1edbc khi ng\u1ee7\" width=\"700\" height=\"937\" srcset=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-5.jpg 700w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-5-224x300.jpg 224w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-5-370x495.jpg 370w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-5-410x549.jpg 410w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><figcaption id=\"caption-attachment-24466\" class=\"wp-caption-text\">B\u00e0i t\u1eadp ng\u1eeba \u0111au vai g\u00e1y tr\u01b0\u1edbc khi ng\u1ee7<\/figcaption><\/figure>\n<ul style=\"text-align: justify;\">\n<li>B\u01b0\u1edbc 3: Th\u1ea3 l\u1ecfng th\u1eaft l\u01b0ng: N\u1eb1m ng\u1eeda r\u1ed3i co ch\u00e2n ph\u1ea3i l\u00ean, sau \u0111\u00f3 t\u1eeb t\u1eeb \u0111\u01b0a 2 b\u00e0n ch\u00e2n v\u1ec1 ph\u00eda m\u00f4ng. Ti\u1ebfp theo h\u00e3y t\u1eeb t\u1eeb nghi\u00eang c\u1ea3 hai \u0111\u1ea7u g\u1ed1i sang tr\u00e1i, gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong 5 gi\u00e2y r\u1ed3i th\u1ef1c hi\u1ec7n v\u1edbi b\u00ean ng\u01b0\u1ee3c l\u1ea1i v\u00e0 gi\u1eef nguy\u00ean trong 5 gi\u00e2y. Sau \u0111\u00f3 t\u1eeb t\u1eeb nh\u1ea5c c\u1ea3 hai \u0111\u1ea7u g\u1ed1i th\u1eb3ng l\u00ean r\u1ed3i du\u1ed7i m\u1ed9t ch\u00e2n ra \u0111\u1ec1 v\u1ec1 t\u01b0 th\u1ebf c\u01a1 b\u1ea3n.<\/li>\n<li>B\u01b0\u1edbc 4: Th\u1ea3 l\u1ecfng to\u00e0n th\u00e2n: B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf ng\u1eeda v\u1edbi hai ch\u00e2n du\u1ed7i th\u1eb3ng. Sau \u0111\u00f3 nh\u1eb9 nh\u00e0ng co ch\u00e2n b\u00ean ph\u1ea3i l\u00ean r\u1ed3i t\u1eeb t\u1eeb nghi\u00eang \u0111\u1ea7u g\u1ed1i ch\u00e2n ph\u1ea3i qua ph\u00eda b\u00ean tr\u00e1i sao cho \u0111\u1ea7u g\u1ed1i v\u00e0 vai ch\u1ea1m s\u00e0n. Ti\u1ebfp t\u1ee5c quay ng\u01b0\u1eddi sang tr\u00e1i r\u1ed3i h\u01a1i \u0111\u01b0a vai v\u1ec1 ph\u00eda tr\u01b0\u1edbc, h\u1ea1 h\u00f4ng v\u00e0 gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y trong 5 gi\u00e2y. Ti\u1ebfp \u0111\u1ebfn h\u00e3y quay v\u1ec1 t\u01b0 th\u1ebf n\u1eb1m ng\u1eeda ban \u0111\u1ea7u r\u1ed3i co ch\u00e2n tr\u00e1i l\u00ean v\u00e0 th\u1ef1c hi\u1ec7n nghi\u00eang sang ph\u1ea3i v\u1edbi th\u1ee9 t\u1ef1 nh\u01b0 \u0111\u00e3 \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn cho b\u00ean tr\u00e1i.<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\">B\u00e0i t\u1eadp ng\u1ed3i c\u1ed1 \u0111\u1ecbnh<\/h3>\n<p style=\"text-align: justify;\">C\u00e1ch th\u1ef1c hi\u1ec7n c\u1ee7a ph\u01b0\u01a1ng ph\u00e1p n\u00e0y v\u00f4 c\u00f9ng \u0111\u01a1n gi\u1ea3n ch\u1ec9 v\u1edbi v\u00e0i b\u01b0\u1edbc nh\u01b0 sau:<\/p>\n<ul style=\"text-align: justify;\">\n<li>B\u01b0\u1edbc 1: Ng\u1ed3i c\u1ed1 \u0111\u1ecbnh tr\u00ean s\u00e0n, cu\u1ed9n tr\u00f2n kh\u0103n r\u1ed3i \u0111\u1eb7t ra sau g\u00e1y.<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li>B\u01b0\u1edbc 2: Hai tay n\u1eafm ch\u1eafc hai \u0111\u1ea7u kh\u0103n r\u1ed3i t\u1eeb t\u1eeb nh\u00ecn h\u01b0\u1edbng l\u00ean tr\u00ean k\u1ebft h\u1ee3p v\u1edbi xoay \u0111\u1ea7u v\u1ec1 m\u1ed9t b\u00ean. h\u01b0\u1edbng ra \u0111\u1eb1ng sau xa nh\u1ea5t c\u00f3 th\u1ec3.<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li>B\u01b0\u1edbc 3: Tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u r\u1ed3i th\u1ef1c hi\u1ec7n v\u1edbi b\u00ean ng\u01b0\u1ee3c l\u1ea1i, h\u00e3y th\u1ef1c hi\u1ec7n 10 l\u1ea7n trong m\u1ed9t l\u01b0\u1ee3t \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3.<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\">2 \u0111\u1ed9ng t\u00e1c gi\u1ea3m \u0111au vai g\u00e1y \u0111\u01a1n gi\u1ea3n cho d\u00e2n v\u0103n ph\u00f2ng<\/h3>\n<p style=\"text-align: justify;\">\u0110\u1ed9ng t\u00e1c 1: \u0110\u1ed9ng t\u00e1c n\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t xung quanh c\u1ed9t s\u1ed1ng c\u00f9ng x\u01b0\u01a1ng s\u01b0\u1eddn. Th\u1ef1c hi\u1ec7n b\u1eb1ng c\u00e1ch:<\/p>\n<ul style=\"text-align: justify;\">\n<li>B\u01b0\u1edbc 1: Ng\u1ed3i im tr\u00ean gh\u1ebf, hai tay nh\u1eb9 nh\u00e0ng \u0111\u1eb7t ra sau \u0111\u1ea7u r\u1ed3i th\u1ea3 l\u1ecfng c\u01a1 b\u1ee5ng t\u1edbi c\u01a1 ng\u1ef1c.<\/li>\n<li>B\u01b0\u1edbc 2: T\u1eeb t\u1eeb \u01b0\u1ee1n ng\u01b0\u1eddi ra ph\u00eda sau.<\/li>\n<li>B\u01b0\u1edbc 3: H\u00edt m\u1ed9t h\u01a1i th\u1eadt s\u00e2u trong kho\u1ea3ng 10 gi\u00e2y r\u1ed3i tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u. H\u00e3y l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c 10 l\u1ea7n v\u00e0 3 l\u1ea7n m\u1ed7i ng\u00e0y.<\/li>\n<\/ul>\n<figure id=\"attachment_24470\" aria-describedby=\"caption-attachment-24470\" style=\"width: 700px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-24470\" src=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nhat.jpg\" alt=\"2 \u0111\u1ed9ng t\u00e1c gi\u1ea3m \u0111au vai g\u00e1y \u0111\u01a1n gi\u1ea3n cho d\u00e2n v\u0103n ph\u00f2ng\" width=\"700\" height=\"465\" srcset=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nhat.jpg 700w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nhat-300x199.jpg 300w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nhat-370x246.jpg 370w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nhat-410x272.jpg 410w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><figcaption id=\"caption-attachment-24470\" class=\"wp-caption-text\">2 \u0111\u1ed9ng t\u00e1c gi\u1ea3m \u0111au vai g\u00e1y \u0111\u01a1n gi\u1ea3n cho d\u00e2n v\u0103n ph\u00f2ng<\/figcaption><\/figure>\n<p style=\"text-align: justify;\">\u0110\u1ed9ng t\u00e1c 2: \u0110\u1ed9ng t\u00e1c ch\u1eefa \u0111au vai g\u00e1y t\u1eeb ng\u01b0\u1eddi Nh\u1eadt n\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u01a1 scapula v\u00e0 c\u01a1 vai \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/p>\n<ul style=\"text-align: justify;\">\n<li>B\u01b0\u1edbc 1: \u0110\u1ee9ng t\u1ef1a v\u00e0o t\u01b0\u1eddng r\u1ed3i kh\u00e9p hai khu\u1ef7u tay s\u00e1t v\u00e0o hai b\u00ean h\u00f4ng, b\u00e0n tay ng\u1eeda ra tr\u01b0\u1edbc m\u1eb7t sao cho khu\u1ef7u tay t\u1ea1o g\u00f3c 90 \u0111\u1ed9.<\/li>\n<li>B\u01b0\u1edbc 2: \u0110\u01b0a hai b\u00e0n tay sang hai b\u00ean s\u00e1t v\u1ec1 ph\u00eda t\u01b0\u1eddng cho t\u1edbi khi c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c ph\u1ea7n c\u01a1 vai v\u00e0 c\u01a1 scapula \u0111\u01b0\u1ee3c k\u00e9o v\u1ec1 ph\u00eda c\u1ed9t s\u1ed1ng. Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y kho\u1ea3ng 5 gi\u00e2y r\u1ed3i \u0111\u01b0a tay tr\u1edf v\u1ec1 nh\u01b0 h\u00ecnh 1.<\/li>\n<li>B\u01b0\u1edbc 3: Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y 10 l\u1ea7n v\u00e0 3 l\u1ea7n m\u1ed7i ng\u00e0y.<\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\">M\u1ed9t s\u1ed1 l\u01b0u \u00fd khi th\u1ef1c hi\u1ec7n c\u00e1ch ch\u1eefa \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt<\/h2>\n<p style=\"text-align: justify;\">\u0110\u1ec3 th\u1ef1c hi\u1ec7n ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n, ng\u01b0\u1eddi b\u1ec7nh c\u1ea7n l\u01b0u \u00fd m\u1ed9t s\u1ed1 \u0111i\u1ec1u sau \u0111\u00e2y:<\/p>\n<figure id=\"attachment_24463\" aria-describedby=\"caption-attachment-24463\" style=\"width: 1385px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-24463\" src=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-2.jpg\" alt=\"M\u1ed9t s\u1ed1 l\u01b0u \u00fd khi th\u1ef1c hi\u1ec7n c\u00e1ch ch\u1eefa \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt\" width=\"1385\" height=\"1047\" srcset=\"https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-2.jpg 1385w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-2-300x227.jpg 300w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-2-1024x774.jpg 1024w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-2-768x581.jpg 768w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-2-370x280.jpg 370w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-2-840x635.jpg 840w, https:\/\/shanhealth.vn\/wp-content\/uploads\/2023\/05\/cach-chua-dau-vai-gay-cua-nguoi-nhat-2-410x310.jpg 410w\" sizes=\"(max-width: 1385px) 100vw, 1385px\" \/><figcaption id=\"caption-attachment-24463\" class=\"wp-caption-text\">M\u1ed9t s\u1ed1 l\u01b0u \u00fd khi th\u1ef1c hi\u1ec7n c\u00e1ch ch\u1eefa \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt<\/figcaption><\/figure>\n<ul style=\"text-align: justify;\">\n<li>Ki\u00ean tr\u00ec luy\u1ec7n t\u1eadp m\u1ed7i ng\u00e0y trong th\u1eddi gian d\u00e0i.<\/li>\n<li>K\u1ebft h\u1ee3p c\u00e1ch ch\u1eefa \u0111au v\u00f9ng vai g\u00e1y v\u1edbi vi\u1ec7c t\u1eadp luy\u1ec7n th\u1ec3 thao ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng \u0111\u1ec3 n\u00e2ng cao s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n.<\/li>\n<li>C\u00f3 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd, ch\u00fa \u00fd b\u1ed5 sung th\u00eam canxi, c\u00e1c vitamin nh\u00f3m C, E, B.<\/li>\n<li>Kh\u00f4ng th\u1ef1c hi\u1ec7n nh\u1eefng th\u00f3i quen x\u1ea5u trong sinh ho\u1ea1t h\u00e0ng ng\u00e0y g\u00e2y n\u00ean t\u00ecnh tr\u1ea1ng \u0111au vai g\u00e1y.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Tr\u00ean \u0111\u00e2y l\u00e0 chia s\u1ebb c\u1ee7a <a href=\"https:\/\/shanhealth.vn\/\">Shan Health<\/a> v\u1ec1 m\u1ed9t s\u1ed1 <strong>c\u00e1ch ch\u1eefa \u0111au vai g\u00e1y c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt<\/strong> mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao m\u00e0 v\u00f4 c\u00f9ng an to\u00e0n. Ch\u1ec9 v\u1edbi v\u00e0i b\u01b0\u1edbc th\u1ef1c hi\u1ec7n \u0111\u00e3 gi\u00fap b\u1ea1n xua tan nh\u1eefng c\u01a1n \u0111au vai g\u00e1y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. N\u1ebfu \u0111ang b\u1ecb \u0111au nh\u1ee9c c\u1ed5 vai g\u00e1y h\u00e3y \u00e1p d\u1ee5ng ngay nh\u1eefng b\u00e0i t\u1eadp n\u00e0y nh\u00e9.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>N\u1ebfu b\u1ea1n \u0111ang b\u1ecb \u0111au vai g\u00e1y th\u00ec h\u00e3y th\u1eed c\u00e1ch ch\u1eefa \u0111au c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt B\u1ea3n. Nh\u1eadt B\u1ea3n l\u00e0 qu\u1ed1c gia n\u1ed5i ti\u1ebfng v\u1ec1 vi\u1ec7c ch\u00fa tr\u1ecdng v\u00e0o ch\u0103m&hellip;<\/p>\n","protected":false},"author":5,"featured_media":24468,"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\/24462"}],"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=24462"}],"version-history":[{"count":8,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/posts\/24462\/revisions"}],"predecessor-version":[{"id":24528,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/posts\/24462\/revisions\/24528"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/media\/24468"}],"wp:attachment":[{"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/media?parent=24462"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/categories?post=24462"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/shanhealth.vn\/wp-json\/wp\/v2\/tags?post=24462"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}