{"id":24079,"date":"2025-10-27T16:52:53","date_gmt":"2025-10-27T09:52:53","guid":{"rendered":"https:\/\/walking-vietnam.net\/?post_type=rensai&#038;p=24079"},"modified":"2025-12-22T12:30:46","modified_gmt":"2025-12-22T05:30:46","slug":"easy-shoulder-exercises-you-can-do-while-sitting-for-stiff-shoulders","status":"publish","type":"rensai","link":"https:\/\/walking-vietnam.net\/vi\/rensai\/a-physiotherapists-message-vietnam-health-column\/easy-shoulder-exercises-you-can-do-while-sitting-for-stiff-shoulders\/","title":{"rendered":"B\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n cho vai c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n khi ng\u1ed3i [Ph\u1ea7n v\u1ec1 \u0111au vai]"},"content":{"rendered":"<figure class=\"wp-block-image size-large u-lb-off\"><img decoding=\"async\" width=\"1024\" height=\"250\" src=\"https:\/\/walking-vietnam.net\/media\/Banne1-01-2-1024x250.png\" alt=\"\" class=\"wp-image-23562\" srcset=\"https:\/\/walking-vietnam.net\/media\/Banne1-01-2-1024x250.png 1024w, https:\/\/walking-vietnam.net\/media\/Banne1-01-2-300x73.png 300w, https:\/\/walking-vietnam.net\/media\/Banne1-01-2-768x188.png 768w, https:\/\/walking-vietnam.net\/media\/Banne1-01-2-1536x376.png 1536w, https:\/\/walking-vietnam.net\/media\/Banne1-01-2-2048x501.png 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading vk_block-margin-0--margin-top vk_block-margin-sm--margin-bottom\"><strong>B\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n cho vai c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n khi ng\u1ed3i [Ph\u1ea7n v\u1ec1 \u0111au vai]<\/strong><\/h3>\n\n\n\n<p class=\"vk_block-margin-xs--margin-bottom wp-block-paragraph\">Vi\u1ec7c l\u00e0m vi\u1ec7c tr\u00ean b\u00e0n qu\u00e1 l\u00e2u v\u00e0 s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i th\u00f4ng minh g\u00e2y \u00e1p l\u1ef1c l\u1edbn l\u00ean c\u1ed5 v\u00e0 vai. \u0110\u1eb7c bi\u1ec7t,<span class=\"swl-marker mark_yellow\">C\u00e1c c\u01a1 b\u1eafp \u1edf c\u1ed5 v\u00e0 vai \u0111ang ch\u1ecbu g\u00e1nh n\u1eb7ng c\u1ee7a c\u00e1i \u0111\u1ea7u n\u1eb7ng kho\u1ea3ng 5 \u0111\u1ebfn 6 kg<\/span>Vi\u1ec7c gi\u1eef t\u01b0 th\u1ebf ng\u1eeda c\u1ed5 s\u1ebd khi\u1ebfn c\u01a1 th\u1ec3 tr\u1edf n\u00ean qu\u00e1 c\u0103ng th\u1eb3ng, l\u00e0m t\u1eafc ngh\u1ebdn l\u01b0u l\u01b0\u1ee3ng m\u00e1u d\u1eabn \u0111\u1ebfn \u0111au vai v\u00e0 \u0111au \u0111\u1ea7u.<\/p>\n\n\n\n<p class=\"vk_block-margin-xs--margin-bottom wp-block-paragraph\">Tuy nhi\u00ean, tr\u00ean th\u1ef1c t\u1ebf, nguy\u00ean nh\u00e2n c\u1ee7a t\u00ecnh tr\u1ea1ng \u0111au vai kh\u00f4ng ph\u1ea3i n\u1eb1m \u1edf ph\u1ea7n g\u1ed1c c\u1ee7a vai m\u00e0 l\u00e0 ch\u00ednh c\u00e1c c\u01a1 \u1edf v\u00f9ng vai (tuy\u1ebfn s\u1ee3i th\u01b0\u1ee3ng \u0111\u1ec9nh c\u1ee7a c\u01a1 n\u00e1ch). Thay v\u00e0o \u0111\u00f3, khi c\u00e1c c\u01a1 ng\u1ef1c (c\u01a1 n\u00e1ch l\u1edbn v\u00e0 c\u01a1 n\u00e1ch nh\u1ecf) v\u00e0 c\u01a1 \u1edf ph\u1ea7n \u0111\u1ec9nh \u0111\u1ea7u (h\u1ed9i nh\u00f3m c\u01a1 \u0111\u1ec9nh \u0111\u1ea7u d\u01b0\u1edbi) co l\u1ea1i v\u00e0 c\u1ee9ng l\u1ea1i, t\u01b0 th\u1ebf s\u1ebd b\u1ecb x\u00e1o tr\u1ed9n, d\u1eabn \u0111\u1ebfn vi\u1ec7c c\u00e1c tuy\u1ebfn s\u1ee3i th\u01b0\u1ee3ng \u0111\u1ec9nh c\u1ee7a c\u01a1 n\u00e1ch b\u1ecb k\u00e9o gi\u00e3n v\u00e0 c\u0103ng ra. \u0110\u00e2y \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 h\u1ed9i ch\u1ee9ng kh\u1edbp x\u01b0\u01a1ng ch\u1ea9m.<span class=\"swl-marker mark_yellow\">S\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng v\u1ec1 t\u01b0 th\u1ebf l\u00e0 nguy\u00ean nh\u00e2n c\u01a1 b\u1ea3n c\u1ee7a ch\u1ee9ng \u0111au vai<\/span>Tuy nhi\u00ean, nh\u1eefng \u0111i\u1ec3m c\u1ea7n c\u1ea3i thi\u1ec7n l\u00e0:<span class=\"swl-marker mark_yellow\">D\u1ea7n d\u1ea7n l\u00e0m gi\u00e3n c\u00e1c c\u01a1 b\u1ecb teo l\u1ea1i v\u00e0 kh\u00f4i ph\u1ee5c t\u01b0 th\u1ebf \u0111\u00fang \u0111\u1eafn<\/span>\u1ede \u0111\u00e2y m\u00ecnh s\u1ebd gi\u1edbi thi\u1ec7u b\u1ed1n b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ngay c\u1ea3 khi \u0111ang ng\u1ed3i.<\/p>\n\n\n\n<p class=\"vk_block-margin-xs--margin-bottom wp-block-paragraph\"><strong>\u2460 <a href=\"https:\/\/www.youtube.com\/shorts\/4s2bmtyKrxs\" target=\"_blank\" rel=\"noopener\" title=\"\">Massage ng\u1ef1c<\/a><\/strong><br><strong>\u2461 <a href=\"https:\/\/www.youtube.com\/shorts\/8lD27auzT50\" target=\"_blank\" rel=\"noopener\" title=\"\">B\u00e0i t\u1eadp n\u00e2ng vai<\/a><\/strong><br><strong>\u2462 <a href=\"https:\/\/www.youtube.com\/shorts\/JAkmVoWoAws\" target=\"_blank\" rel=\"noopener\" title=\"\">Ph\u00e2n ph\u1ed1i c\u01a1 d\u01b0\u1edbi tr\u00e1n<\/a><\/strong><br><strong>\u2463 <a href=\"https:\/\/www.youtube.com\/shorts\/fDd2Bv5vJQc\" target=\"_blank\" rel=\"noopener\" title=\"\">Chintak<\/a><\/strong><\/p>\n\n\n\n<p class=\"vk_block-margin-0--margin-bottom wp-block-paragraph\"><span class=\"swl-marker mark_yellow\">Ch\u1ec9 xoa b\u00f3p vai l\u00e0 kh\u00f4ng th\u1ec3 gi\u1ea3i quy\u1ebft \u0111\u01b0\u1ee3c v\u1ea5n \u0111\u1ec1 c\u01a1 b\u1ea3n.<\/span>. Trong th\u1eddi gian r\u1ea3nh r\u1ed7i h\u00e0ng ng\u00e0y,<span class=\"swl-marker mark_yellow\">N\u00e2ng cao c\u00e1c c\u01a1 v\u00e0o \u0111\u00fang h\u01b0\u1edbng v\u00e0 \u0111i\u1ec1u ch\u1ec9nh t\u01b0 th\u1ebf<\/span>\u0110\u00f3 ch\u00ednh l\u00e0 con \u0111\u01b0\u1eddng t\u1eaft \u0111\u1ec3 c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng \u0111au nh\u1ee9c vai.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"995\" src=\"https:\/\/walking-vietnam.net\/media\/image-1041-1024x995.jpg\" alt=\"\" class=\"wp-image-24080\" srcset=\"https:\/\/walking-vietnam.net\/media\/image-1041-1024x995.jpg 1024w, https:\/\/walking-vietnam.net\/media\/image-1041-300x291.jpg 300w, https:\/\/walking-vietnam.net\/media\/image-1041-768x746.jpg 768w, https:\/\/walking-vietnam.net\/media\/image-1041.jpg 1190w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"983\" height=\"953\" src=\"https:\/\/walking-vietnam.net\/media\/image-1041-1.jpg\" alt=\"\" class=\"wp-image-24081\" srcset=\"https:\/\/walking-vietnam.net\/media\/image-1041-1.jpg 983w, https:\/\/walking-vietnam.net\/media\/image-1041-1-300x291.jpg 300w, https:\/\/walking-vietnam.net\/media\/image-1041-1-768x745.jpg 768w\" sizes=\"(max-width: 983px) 100vw, 983px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading vk_block-margin-xs--margin-top vk_block-margin-sm--margin-bottom\"><span class=\"swl-fz u-fz-l\">\u0110i\u1ec3m<\/span><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"342\" src=\"https:\/\/walking-vietnam.net\/media\/image-1041-1024x342.png\" alt=\"\" class=\"wp-image-24082\" srcset=\"https:\/\/walking-vietnam.net\/media\/image-1041-1024x342.png 1024w, https:\/\/walking-vietnam.net\/media\/image-1041-300x100.png 300w, https:\/\/walking-vietnam.net\/media\/image-1041-768x256.png 768w, https:\/\/walking-vietnam.net\/media\/image-1041-1536x513.png 1536w, https:\/\/walking-vietnam.net\/media\/image-1041.png 1692w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading vk_block-margin-sm--margin-bottom vk_block-margin-0--margin-top\"><span class=\"swl-fz u-fz-l\">Th\u00f4ng tin<\/span><\/h3>\n\n\n\n<div class=\"wp-block-columns\">\n<div class=\"wp-block-column\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-full u-lb-off\"><img decoding=\"async\" width=\"351\" height=\"397\" src=\"https:\/\/walking-vietnam.net\/media\/image-994.png\" alt=\"\" class=\"wp-image-23569\" srcset=\"https:\/\/walking-vietnam.net\/media\/image-994.png 351w, https:\/\/walking-vietnam.net\/media\/image-994-265x300.png 265w\" sizes=\"(max-width: 351px) 100vw, 351px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column\" style=\"flex-basis:66.66%\">\n<p class=\"wp-block-paragraph\"><strong><span class=\"swl-fz u-fz-xl\">Trung t\u00e2m Ph\u1ee5c h\u1ed3i YAMATO<br>Trung t\u00e2m ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng Yamatori<\/span><\/strong><br><br><strong><span class=\"swl-fz u-fz-xl\">B\u00e1c s\u0129 V\u1eadt l\u00fd tr\u1ecb li\u1ec7u: Kitagawa Daigo<\/span><\/strong><br><br>T\u1eeb n\u0103m 2016 \u0111\u1ebfn n\u0103m 2018, sau khi tham gia ch\u01b0\u01a1ng tr\u00ecnh JICA (C\u01a1 quan H\u1ee3p t\u00e1c Qu\u1ed1c t\u1ebf c\u1ee7a Ch\u00ednh ph\u1ee7 Nh\u1eadt B\u1ea3n) t\u1ea1i Vi\u1ec7t Nam, h\u1ecd \u0111\u00e3 m\u1edf m\u1ed9t c\u01a1 s\u1edf ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng t\u1ea1i H\u00e0 N\u1ed9i v\u00e0o n\u0103m 2025.<br>Ngo\u00e0i vi\u1ec7c \u0111i\u1ec1u tr\u1ecb c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 \u0111au l\u01b0ng, \u0111au vai, c\u0169ng c\u00f3 th\u1ec3 \u0111i\u1ec1u tr\u1ecb sau ph\u1eabu thu\u1eadt g\u00e3y x\u01b0\u01a1ng v\u00e0 ch\u1ea5n th\u01b0\u01a1ng d\u00e2y ch\u1eb1ng c\u0169ng nh\u01b0 ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng sau \u0111\u1ed9t qu\u1ef5.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p class=\"is-style-crease vk_block-margin-md--margin-bottom wp-block-paragraph\">\u0110\u1ecba ch\u1ec9: T\u1ea7ng 2, s\u1ed1 177 Trung Kinh, Yen Hoa, H\u00e0 N\u1ed9i<br>S\u1ed1 \u0111i\u1ec7n tho\u1ea1i: 096-902-0032 (c\u00f3 th\u1ec3 n\u00f3i ti\u1ebfng Nh\u1eadt)<br>Gi\u1edd kh\u00e1m b\u1ec7nh: Th\u1ee9 Hai \u0111\u1ebfn Th\u1ee9 B\u1ea3y 9:00\u201321:00, Ch\u1ee7 Nh\u1eadt 10:30\u201321:00<br>Trang web<a href=\"https:\/\/vietnhat-rehab.com\" target=\"_blank\" rel=\"noopener\" title=\"\">https:\/\/vietnhat-rehab.com<\/a><br>Instagram <a href=\"https:\/\/www.instagram.com\/yamato_pt_vn\/\" target=\"_blank\" rel=\"noopener\" title=\"\">yamato_pt_vn<\/a><\/p>\n\n\n\n<iframe src=\"https:\/\/www.google.com\/maps\/embed?pb=!1m18!1m12!1m3!1d3724.4151715804487!2d105.79244659942296!3d21.01606768964504!2m3!1f0!2f0!3f0!3m2!1i1024!2i768!4f13.1!3m3!1m2!1s0x3135ab263dec38e5%3A0x3517abe716e5836!2zWUFNQVRPIFJlaGFiaWxpdGF0aW9uIENlbnRlciB8IOODpOODnuODiOODu-ODquODj-ODk-ODquODhuODvOOCt-ODp-ODs-OCu-ODs-OCv-ODvA!5e0!3m2!1sja!2s!4v1758623249189!5m2!1sja!2s\" width=\"600\" height=\"450\" style=\"border:0;\" allowfullscreen=\"\" loading=\"lazy\" referrerpolicy=\"no-referrer-when-downgrade\"><\/iframe>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>\u5ea7\u3063\u3066\u3067\u304d\u308b\u7c21\u5358\u80a9\u307e\u308f\u308a\u4f53\u64cd\u3010\u80a9\u3053\u308a\u7de8\u3011 \u9577\u6642\u9593\u306e\u30c7\u30b9\u30af\u30ef\u30fc\u30af\u3084\u30b9\u30de\u30fc\u30c8\u30d5\u30a9\u30f3\u306e\u4f7f\u7528\u306f\u3001\u9996\u3084\u80a9\u306b\u5927\u304d\u306a\u8ca0\u62c5\u3092\u304b\u3051\u307e\u3059\u3002\u7279\u306b\u3001\u7d045\u301c6kg\u3042\u308b\u982d\u306e\u91cd\u3055\u3092\u652f\u3048\u3066\u3044\u308b\u9996\u3084\u80a9\u306e\u7b4b\u8089\u306f\u3001\u524d\u304b\u304c\u307f\u59ff\u52e2\u304c\u7d9a\u304f\u3053\u3068\u3067\u904e\u7dca\u5f35\u306b\u9665\u308a\u3001\u8840\u6d41\u304c [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":24081,"parent":23547,"menu_order":43,"comment_status":"closed","ping_status":"closed","template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"swell_btn_cv_data":"","footnotes":""},"rensai_type":[401],"class_list":["post-24079","rensai","type-rensai","status-publish","format-standard","has-post-thumbnail","hentry","rensai_type-a-physiotherapists-message-vietnam-health-column"],"acf":[],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.2.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"\u5ea7\u3063\u3066\u3067\u304d\u308b\u7c21\u5358\u80a9\u307e\u308f\u308a\u4f53\u64cd\u3010\u80a9\u3053\u308a\u7de8\u3011 \u9577\u6642\u9593\u306e\u30c7\u30b9\u30af\u30ef\u30fc\u30af\u3084\u30b9\u30de\u30fc\u30c8\u30d5\u30a9\u30f3\u306e\u4f7f\u7528\u306f\u3001\u9996\u3084\u80a9\u306b\u5927\u304d\u306a\u8ca0\u62c5\u3092\u304b\" \/>\n\t<meta name=\"robots\" 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