< strong>SafetyFitness: An introduction to two high-risk shoulder training moves!
The shoulder is the most eye-catching part of the human body. His broad shoulders and three-dimensional deltoid muscles are unforgettable. At the same time, strong shoulders will make your life and sports fields more comfortable!
In the gym, there are many choices for shoulder training movements, and hidden among these movements are two high-risk shoulder training movements: behind-the-neck press + upright rowing
The following We give you the details on why they are called high-risk moves!
Behind the neck press
I believe many people are doing the behind the neck press The shoulder will get stuck when pressing. When reaching a certain range, the shoulder will feel uncomfortable, with a friction sound or a pulling feeling. Some people only do local pressing in order to "dodge" that point.
In the pressing movement, our shoulder joint performs an abduction movement.
People who understand anatomy should know that the movement of shoulder joint abduction is not actually along the coronal plane (normal side), but about 30 degrees in front of it, called the scapular plane. This is the best angle for shoulder joint movement
Scapular plane: When the scapula is in a resting position, the angle usually falls around 30 degrees, calculated from the coronal plane (Frontal) to the sagittal plane (Sagittal).
The humerus is less restricted in its movement in the scapular plane than in the frontal (coronal) plane, or in other words, hand-raising movements (e.g., shoulder presses) in this plane. It is more ideal and safe.
The behind-the-neck press excessively abducts the shoulder joint (the scapula is retracted and the trapezius muscles are in isometric contraction). The posture will restrict the upward rotation of the scapula (shoulder abduction requires the coordinated operation of the scapula and the shoulder blade. If the scapula is restricted, the shoulder joint mobility will be limited), resulting in the inability to perform overhead lifting movements more smoothly. In serious cases, There is a risk of subacromial impingement syndrome
The following is a vivid video analysis
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Upright rowing
The shoulder joint of upright rowing mainly performs an (abduction) movement. Normally there will be no problems!
However, when using a barbell (especially with a narrow stance), you will be forced to add a shoulder joint internal rotation action!
When performing shoulder abduction with internal rotation of the shoulder joint, it can easily lead to pinching and friction of the tendons and ligaments under the acromion! Shoulder pain has been occurring for a long time
The reasons are as follows:
The shoulder joint is composed of the clavicle, scapula, and humerus, and has the greatest range of motion in the whole body. joints.
Then you can look carefully and see that the subacromial joint space (subacromial space) has Multiple tendons, ligaments, and joint capsules pass through, and everyone can see it! This space is very small!
When our shoulders are in the normal physiological position (neutral position), the shoulder can move freely within this space! Including shoulder (flexion, extension, abduction, rotation) and more!
1.When the shoulder internally rotates, your humerus will move forward, bringing the acromin process and coracoild process closer together. This will make the already narrow subacromial joint space even narrower! As a result, the tendons under the acromion are prone to friction and pinching, leading to shoulder pain over a long period of time. This is also medically known as subacromial impingement syndrome!
You can try it yourself. Turn your thumbs behind your body and abduct your arms to 90 degrees in a shoulder internal rotation posture. You will I gradually feel that my shoulder joint is being pushed.
2. Internal rotation of the shoulder will cause the scapula to turn forward, away from the neutral position (refer to the hunched posture), and the scapula will not be normal. Upper rotation, resulting in limited shoulder joint mobility!
3 When the shoulder is internally rotated, due to the overall forward tilt of the thorax, the pectoralis major muscle is shortened, which limits the lifting and lifting of the clavicle! Rotate backwards;
Especially for novices, or those with a history of shoulder pinching or shoulder pain, hunched round shoulders, and insufficient shoulder joint mobility, the upright rowing movement is more risky! < /p>
The following is a vivid video to help everyone understand the risks of upright rowing!
If you insist on doing an upright row, we would recommend using a wide grip, like a snatch, while pulling up with your shoulders outside The extension should not exceed 90 degrees.
It is slightly better to use dumbbells, but be careful to maintain external rotation of the shoulder (thumbs facing up) to increase the space in the joint cavity under the acromion and avoid reducing pinching.
Final tip: Not every movement is suitable for your own body. Most fitness enthusiasts will have chest hunchback and shoulder joint dysfunction (range of motion). , stability), the back of the neck + upright rowing movements are even more unsuitable for them! If your shoulders feel uncomfortable during the process, be sure to stop training and recheck!