{"id":5826,"date":"2026-04-18T07:42:29","date_gmt":"2026-04-18T07:42:29","guid":{"rendered":"https:\/\/zenavietnam.com\/?p=5826"},"modified":"2026-04-18T07:42:29","modified_gmt":"2026-04-18T07:42:29","slug":"dau-moi-vai-gay-khi-lam-viec-van-phong-nguyen-nhan-va-cach-khac-phuc-triet-de","status":"publish","type":"post","link":"https:\/\/zenavietnam.com\/en\/dau-moi-vai-gay-khi-lam-viec-van-phong-nguyen-nhan-va-cach-khac-phuc-triet-de\/","title":{"rendered":"\u0110au M\u1ecfi Vai G\u00e1y Khi L\u00e0m Vi\u1ec7c V\u0103n Ph\u00f2ng: Nguy\u00ean Nh\u00e2n V\u00e0 C\u00e1ch Kh\u1eafc Ph\u1ee5c Tri\u1ec7t \u0110\u1ec3"},"content":{"rendered":"<p>L\u00e0m vi\u1ec7c v\u1edbi m\u00e1y t\u00ednh 8 ti\u1ebfng m\u1ed7i ng\u00e0y \u0111ang khi\u1ebfn v\u00f9ng c\u1ed5 vai g\u00e1y c\u1ee7a b\u1ea1n r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i &#8220;b\u00f3 c\u1ee9ng&#8221;? Nh\u1eefng c\u01a1n \u0111au \u00e2m \u1ec9 kh\u00f4ng ch\u1ec9 g\u00e2y m\u1ec7t m\u1ecfi m\u00e0 n\u1ebfu \u0111\u1ec3 l\u00e2u ng\u00e0y, \u0111\u00e2y ch\u00ednh l\u00e0 d\u1ea5u hi\u1ec7u c\u1ea3nh b\u00e1o t\u00ecnh tr\u1ea1ng tho\u00e1i h\u00f3a \u0111\u1ed1t s\u1ed1ng c\u1ed5 s\u1edbm.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. T\u1ea1i sao d\u00e2n v\u0103n ph\u00f2ng l\u00e0 &#8220;n\u1ea1n nh\u00e2n&#8221; s\u1ed1 1 c\u1ee7a \u0111au vai g\u00e1y?<\/strong><\/h3>\n\n\n\n<p>Vi\u1ec7c duy tr\u00ec m\u1ed9t t\u01b0 th\u1ebf ng\u1ed3i c\u1ed1 \u0111\u1ecbnh qu\u00e1 l\u00e2u khi\u1ebfn m\u00e1u l\u01b0u th\u00f4ng k\u00e9m, d\u1eabn \u0111\u1ebfn axit lactic t\u00edch t\u1ee5 trong c\u01a1 g\u00e2y \u0111au nh\u1ee9c. B\u00ean c\u1ea1nh \u0111\u00f3, th\u00f3i quen c\u00fai \u0111\u1ea7u s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i ho\u1eb7c ng\u1ed3i sai t\u01b0 th\u1ebf t\u1ea1o \u00e1p l\u1ef1c g\u1ea5p 3-4 l\u1ea7n l\u00ean \u0111\u1ed1t s\u1ed1ng c\u1ed5.<\/p>\n\n\n\n<p>Thay v\u00ec l\u1ea1m d\u1ee5ng thu\u1ed1c gi\u1ea3m \u0111au g\u00e2y t\u00e1c d\u1ee5ng ph\u1ee5, <strong>massage tr\u1ecb li\u1ec7u \u0111au vai g\u00e1y<\/strong> ch\u00ednh l\u00e0 ph\u01b0\u01a1ng ph\u00e1p an to\u00e0n v\u00e0 b\u1ec1n v\u1eefng nh\u1ea5t \u0111\u1ec3 ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Gi\u1ea3i ph\u00e1p massage tr\u1ecb li\u1ec7u t\u1ea1i nh\u00e0 t\u1eeb Zena<\/strong><\/h3>\n\n\n\n<p>Li\u1ec7u tr\u00ecnh t\u1ea1i <strong>Zena<\/strong> \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf chuy\u00ean s\u00e2u \u0111\u1ec3 gi\u1ea3i quy\u1ebft t\u1eadn g\u1ed1c c\u00e1c \u0111i\u1ec3m \u0111au (trigger points):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u1ea4n huy\u1ec7t Phong Tr\u00ec, Ki\u00ean T\u1ec9nh:<\/strong> K\u1ef9 thu\u1eadt \u1ea5n huy\u1ec7t ch\u00ednh x\u00e1c gi\u00fap th\u00f4ng m\u1ea1ch m\u00e1u, gi\u1ea3m ngay t\u00ecnh tr\u1ea1ng \u0111au \u0111\u1ea7u v\u00e0 hoa m\u1eaft do thi\u1ebfu m\u00e1u n\u00e3o.<\/li>\n\n\n\n<li><strong>K\u1ef9 thu\u1eadt mi\u1ebft c\u01a1 chuy\u00ean s\u00e2u:<\/strong> L\u00e0m m\u1ec1m c\u00e1c b\u00f3 c\u01a1 b\u1ecb x\u01a1 c\u1ee9ng l\u00e2u ng\u00e0y, tr\u1ea3 l\u1ea1i s\u1ef1 linh ho\u1ea1t cho kh\u1edbp c\u1ed5 v\u00e0 v\u00f9ng vai.<\/li>\n\n\n\n<li><strong>K\u1ebft h\u1ee3p tinh d\u1ea7u th\u1ea3o d\u01b0\u1ee3c:<\/strong> Gi\u00fap l\u00e0m n\u00f3ng v\u00f9ng \u0111au, h\u1ed7 tr\u1ee3 gi\u1ea3m vi\u00eam v\u00e0 th\u01b0 gi\u00e3n h\u1ec7 th\u1ea7n kinh t\u1ee9c th\u00ec.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ng ngay t\u1ea1i nh\u00e0 v\u1edbi App Zena<\/strong><\/h3>\n\n\n\n<p>B\u1ea1n qu\u00e1 m\u1ec7t m\u1ecfi \u0111\u1ec3 t\u1ef1 l\u00e1i xe \u0111\u1ebfn Spa sau gi\u1edd l\u00e0m? H\u00e3y \u0111\u1ec3 <strong>d\u1ecbch v\u1ee5 massage tr\u1ecb li\u1ec7u t\u1eadn n\u01a1i<\/strong> c\u1ee7a Zena ch\u0103m s\u00f3c b\u1ea1n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ti\u1ebft ki\u1ec7m th\u1eddi gian:<\/strong> Kh\u00f4ng c\u1ea7n di chuy\u1ec3n, kh\u00f4ng lo kh\u00f3i b\u1ee5i, k\u1ef9 thu\u1eadt vi\u00ean s\u1ebd c\u00f3 m\u1eb7t t\u1ea1i nh\u00e0 ho\u1eb7c v\u0103n ph\u00f2ng c\u1ee7a b\u1ea1n \u0111\u00fang gi\u1edd.<\/li>\n\n\n\n<li><strong>\u0110\u1eb7t l\u1ecbch d\u1ec5 d\u00e0ng:<\/strong> Ch\u1ec9 v\u1edbi v\u00e0i thao t\u00e1c tr\u00ean <strong>App Zena<\/strong>, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn k\u1ef9 thu\u1eadt vi\u00ean tay ngh\u1ec1 cao v\u00e0 theo d\u00f5i li\u1ec7u tr\u00ecnh minh b\u1ea1ch.<\/li>\n\n\n\n<li><strong>Trang thi\u1ebft b\u1ecb chuy\u00ean nghi\u1ec7p:<\/strong> K\u1ef9 thu\u1eadt vi\u00ean mang theo \u0111\u1ea7y \u0111\u1ee7 d\u1ee5ng c\u1ee5 v\u00e0 tinh d\u1ea7u th\u1ea3o d\u01b0\u1ee3c, bi\u1ebfn kh\u00f4ng gian c\u1ee7a b\u1ea1n th\u00e0nh m\u1ed9t Spa thu nh\u1ecf.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>L\u00e0m vi\u1ec7c v\u1edbi m\u00e1y t\u00ednh 8 ti\u1ebfng m\u1ed7i ng\u00e0y \u0111ang khi\u1ebfn v\u00f9ng c\u1ed5 vai g\u00e1y c\u1ee7a b\u1ea1n r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i &#8220;b\u00f3 c\u1ee9ng&#8221;? Nh\u1eefng c\u01a1n \u0111au \u00e2m \u1ec9 kh\u00f4ng ch\u1ec9 g\u00e2y m\u1ec7t m\u1ecfi m\u00e0 n\u1ebfu \u0111\u1ec3 l\u00e2u ng\u00e0y, \u0111\u00e2y ch\u00ednh l\u00e0 d\u1ea5u hi\u1ec7u c\u1ea3nh b\u00e1o t\u00ecnh tr\u1ea1ng tho\u00e1i h\u00f3a \u0111\u1ed1t s\u1ed1ng c\u1ed5 s\u1edbm. 1. T\u1ea1i [&#8230;]\n","protected":false},"author":1,"featured_media":5827,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[115],"tags":[],"class_list":["post-5826","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-huong-dan-kinh-nghiem"],"acf":[],"_links":{"self":[{"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/posts\/5826","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/comments?post=5826"}],"version-history":[{"count":1,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/posts\/5826\/revisions"}],"predecessor-version":[{"id":5828,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/posts\/5826\/revisions\/5828"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/media\/5827"}],"wp:attachment":[{"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/media?parent=5826"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/categories?post=5826"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zenavietnam.com\/en\/wp-json\/wp\/v2\/tags?post=5826"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}