< strong>Improve shoulder flexibility: two recommended actions
The condition of your shoulders is crucial in sports and fitness! Many people have shoulder function problems due to factors in life or training! The most common one is limited range of motion of the shoulder joint
When the range of motion of your shoulder joint is limited. When performing various overhead training movements, it is inevitable that jamming will occur and other joints will compensate! This is undoubtedly bad!
Today I will introduce to you two very good little moves to help you improve your shoulder flexibility!
Action 1: W ground push!
This is a great way to test your shoulder mobility and stability!
He can help you restore the normal position of the thoracic spine: Most people have a curved or rounded thoracic spine (kyphosis) due to their sedentary lifestyle.
It helps you activate the muscles responsible for controlling the retraction and descent of your shoulder bones. Strengthen the upward sliding of the shoulder blades
Action process: Lie flat on the ground and raise your arms overhead. Move your elbows, wrists and palms down against the wall until the letter W appears. Hold for 5 seconds and repeat 10 times.
Note:
1. Keep the scapula adducted and depressed.
2. Continue to resist the ground with your arms and wrists without leaving the ground.
Action 2: Shoulder rotation on the ground
This is a great action. It can help you adjust and activate the correct upper body position. The action process:
First lie on your back On the ground, bend your knees and hips, place your arms at your sides, palms upward, let your entire back rest naturally on the ground, and keep your spine neutral!
Abduct your shoulders and slide them upward until the top of your head, your arms and legs. Draw a circle with your arms, and then slowly return to the starting position
Training tips:
1. Make sure your entire spine does not move during the movement. action, when raising your hands upward, pay attention to feeling the movement of your shoulder blades (upward rotation)
2. Keep your arms as close to the ground as possible
Final tip: If you have shoulder mobility For restricted conditions, it is recommended to massage and relax some tense muscles that limit the range of motion of the shoulder joint before the movement, such as the latissimus dorsi, pecs, and triceps. Tight muscles will affect the range of motion of your shoulder joint flexion, and the effect will be Better!