< strong>Improve shoulder flexibility + activate upper back muscles: prone shoulder wrap!
The shoulder is the hub of upper limb movement and the most mobile joint in the human body. It can rotate almost 360 degrees
The smoothness of shoulder movement is very important during exercise. Important, but the shoulders must be involved in any upper limb movement! When your shoulder mobility is limited, it can cause a series of problems!
Today I will share a great little move to help you improve the flexibility of your shoulders and activate your rotator cuff and For the muscle groups near the scapula,
You can put them in the warm-up training and spend a few minutes to put your shoulders in a better position to help you face training better!
Purpose: Improve shoulder flexibility and activate shoulder and upper back muscles
Action demonstration:
1. Use a crossbar or elastic band and a wide grip
p>2. Lie prone on the ground, grab the crossbar with both hands and raise it above your head, straighten your arms, then start to rotate your shoulders backwards, wrap the crossbar behind your body, pause briefly, and then slowly move forward. Turn the crossbar to the front!
3. A small bar can be loaded in the middle to increase the weight
Training tips:
Pay attention to the position of your shoulder blades and allow your shoulder blades to move freely. When you reach the top of the movement backwards, feel your two shoulder blades squeeze together, and lift your chest and lower your shoulders during the movement! If you feel stuck, it is recommended to spend some time stretching the thoracic spine and front pectoral muscles. The effect will be better after latissimus dorsi!