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肩痛或肩关节疼痛在各年龄段男女中都很常见，因为肩关节几乎一直在使用，并且是人体所有关节中活动范围最广的关节。肩关节疼痛的原因多种多样，从肌肉紧张到关节脱位、卡住或粘连等问题均可能引起疼痛。
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<h2>肩痛或肩关节疼痛时该怎么办</h2>
目前肩关节疼痛的治疗包括一般症状治疗。当开始出现疼痛时，应先休息肩关节，避免活动患侧肩膀。可以用三角巾支撑手臂和肩膀，肘部弯曲约90度，暂时保持1-2天。起身或行走时服用止痛药，或进行物理治疗。用冰袋冷敷肩膀，每天2-3次，每次15-30分钟，适用于剧烈疼痛或急性疼痛以缓解症状；对于疼痛不严重或肩关节僵硬者，可用热敷促进血液循环。初期应配合无力活动的运动防止肩关节粘连，或咨询物理治疗师进行按摩、关节牵引及超声波治疗。
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<h2>6种肩关节锻炼方法，减轻疼痛</h2>
肩关节锻炼应在疼痛缓解后开始，不建议在剧烈疼痛时进行锻炼，应休息肩关节。但也不应停止使用超过2-3天，以免肩关节僵硬。锻炼方法简单如下：
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<img loading="lazy" decoding="async" class="size-full wp-image-392626 aligncenter" src="https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex1.jpg" alt=" 减轻肩关节疼痛的锻炼方法 " width="400" height="400" srcset="https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex1.jpg 400w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex1-320x320.jpg 320w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex1-300x300.jpg 300w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex1-100x100.jpg 100w" sizes="auto, (max-width: 400px) 100vw, 400px" />
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1. 肩关节旋转动作：站立，身体微微前倾，一手扶桌子支撑身体，另一手自然下垂，肩膀放松，缓慢地画小圆圈旋转手臂，避免用力甩动手臂，逐渐扩大圆圈。做约10圈后休息。
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<img loading="lazy" decoding="async" class="alignnone size-full wp-image-392627" src="https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex2.jpg" alt="减轻肩关节疼痛的锻炼方法" width="400" height="400" srcset="https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex2.jpg 400w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex2-320x320.jpg 320w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex2-300x300.jpg 300w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex2-100x100.jpg 100w" sizes="auto, (max-width: 400px) 100vw, 400px" />
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2. 爬墙动作：面向墙壁站立，缓慢将手向上滑动，直到感到拉伸，保持约5秒，重复10次。
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<img loading="lazy" decoding="async" class="size-full wp-image-392628 aligncenter" src="https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex3.jpg" alt="减轻肩关节疼痛的锻炼方法" width="400" height="400" srcset="https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex3.jpg 400w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex3-320x320.jpg 320w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex3-300x300.jpg 300w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex3-100x100.jpg 100w" sizes="auto, (max-width: 400px) 100vw, 400px" />
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3. 举杆动作：找一根合适大小、不重、约2英尺长的木杆，两手握杆，手臂与肩同宽，手臂伸直向前举起，尽量举高并保持，数1-10后放下，重复10次。
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<img loading="lazy" decoding="async" class="alignnone size-full wp-image-392629" src="https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex4.jpg" alt="减轻肩关节疼痛的锻炼方法" width="400" height="400" srcset="https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex4.jpg 400w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex4-320x320.jpg 320w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex4-300x300.jpg 300w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex4-100x100.jpg 100w" sizes="auto, (max-width: 400px) 100vw, 400px" />
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4. 擦背动作：用手从背后抓住毛巾，上手拉毛巾向上尽量拉伸，保持数1-10，然后换下手拉毛巾向下尽量拉伸，数1-10，重复10次。
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<img loading="lazy" decoding="async" class="alignnone size-full wp-image-392630" src="https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex5.jpg" alt="减轻肩关节疼痛的锻炼方法" width="400" height="400" srcset="https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex5.jpg 400w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex5-320x320.jpg 320w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex5-300x300.jpg 300w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex5-100x100.jpg 100w" sizes="auto, (max-width: 400px) 100vw, 400px" />
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5. 伸手动作：站立或坐着，将手臂绕过身体前方抓住对侧肘部，缓慢推肘部向上，直到感到肩膀拉伸，保持15-30秒，重复5-10次。
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<img loading="lazy" decoding="async" class="alignnone size-full wp-image-392631" src="https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex6.jpg" alt="减轻肩关节疼痛的锻炼方法" width="400" height="400" srcset="https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex6.jpg 400w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex6-320x320.jpg 320w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex6-300x300.jpg 300w, https://pyt-storage.sgp1.cdn.digitaloceanspaces.com/wp-content/uploads/2025/03/ex6-100x100.jpg 100w" sizes="auto, (max-width: 400px) 100vw, 400px" />
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6. 拉绳动作：将绳索挂在头顶前方的滑轮上，两手抓住绳索两端，用无痛侧的手拉绳索向下，带动疼痛侧的手臂向上举起，尽量举高，保持数1-10，然后缓慢放下，重复10次。
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然而，肩关节疼痛需要一定的恢复时间，症状好转后，为防止复发，应加强肩关节的力量训练。运动在缓解和治疗肩关节僵硬中起着重要作用，重点是增加活动范围和肌肉柔韧性。但不应过度运动，运动前应充分拉伸肌肉，运动后应进行放松拉伸。如果肩关节症状无改善，应及时就医，制定合适的治疗方案。
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肩部或肩关节疼痛的症状在各年龄段和性别中都很常见。肩关节疼痛的原因有多种，从肌肉紧张问题到关节脱位、卡住或粘连等。

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简单的肩关节锻炼方法，帮助减轻疼痛症状

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