Many fitness groups have symptoms of shoulder pain. This is often due to insufficient stability of the shoulder blades and weakness of the muscles near the shoulder blades.
(former serratus, posterior deltoid, rhomboid and trapezius). The most common cause of pain on the anterior side of the shoulder is the scapula that is difficult to fully retract. Just like the hip amnesia caused by prolonged sitting, sedentary bending makes our shoulder blades slowly move away from their normal position. (stretch forward, shrug) Lose the ability to recycle! At this time you need to re-adjust your shoulder blade and let him down and back! And build the relevant muscle strength!
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Action recommendation: elastic shoulder horizontal abduction
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The movement is a basic movement of the shoulder: shoulder horizontal abduction
Mainly used to exercise the lower and middle part of our trapezius muscle, rhomboid muscle, deltoid muscle bundle, in many training actions will involve shoulder horizontal abduction movements, such as wide grip rowing training, single joint reverse bird
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How to do?
Need a stretch band, the resistance of the elastic band can be light, no need to be heavy. If you don't have one, you can try it with empty hands.
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The action can be performed in a sitting position, in a standing position, and in a prone position.
1. Stand naturally, then grab the elastic band with both hands, and stretch your arms abduction 70 degrees to the sides.
2. Use the shoulders to clip back to the elastic band (the shoulder blade is closed). Remember, instead of using the palm, wrist or arm to force, but the shoulders are clipped back (received), ideally, your shoulder blade can hold a pen!
Focus on motion control and squeeze the shoulder blades to achieve peak contraction.
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The spine should remain naturally upright, especially the part of the lumbar spine. Avoid situations where the lumbar spine is stretched.
This is an action to improve the shoulder abduction and shoulder retraction. For beginners or people with poor body perception, it may not be easy to grasp the movement. It is recommended to use a prone, empty-handed approach.
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