Exercises for the shoulder blade muscles.

Introduction

Most people think of the word "core" when it comes to abdominal muscles. You need to be aware of the importance of having a strong core and how it can improve your posture, balance, mobility and overall strength. But you would be surprised if we tell you that is the core of your shoulders. Your scapula is commonly called your "shoulder blade", it is the large, flat bone that sits on top of your rib cage and travels through the many small muscles in the back of your shoulder. The place is captured.


Unlike other joints in your body, your scapulothoracic joint does not connect the body to fibrous, cartilaginous, or synovial tissues. Your scapulothoracic joint largely relies on the coordinated dance of your 17 muscles and the movement of all three joints - the acromioc lavicular, glino-humeral, and sternoc lavicular joints - to stabilize the rest of your arm and shoulder.


The benefits of shoulder strength

Muscle weakness that supports your shoulder blades, especially in large scapular muscles such as the cervical anterior, rhomboids, latissimus dorsi and trapezius muscles, affects the way your scapula moves and the work of the shoulder joints Is. Your shoulder needs both mobility and stability to support your upper body. Weak muscles in your scapula will cause irregular movements, instability and pain in the elbows, wrists and hands.


This will be easier if you consider the scapulae to be the base of your body. Your body will be as strong as its foundation. The strength of your upper body depends largely on your scapular stability. It doesn't matter if you are a professional athlete, play sports regularly, or have a fitness trainer who cares a lot about exercise and moments patterns, strengthening the shoulder blades will definitely help you. Is going to help. Not only performance but also injury prevention. Below are shoulder exercises that will help relieve pain and stiffness. Lengthening and strengthening exercises will help improve flexibility, increase your range of motion and bring more comfort and ease to movement.


1) Shoulder roll

Start doing this exercise by standing tall with both your legs firmly on the ground, with the hips wide apart. Imagine a string pulling you straight over your head. Keep both your arms relaxed and create all the strength through your shoulders. Then bend your shoulders near your ears, up and down. Then, roll your shoulders back and forth, as if you were sliding your hands down the back of your pants pockets. Keep your chin in place throughout the movement. Repeat this movement 2-4 times. This exercise is really helpful if you want to relax.


2) Triceps stretch

Keep both your arms straight. Keeping both your elbows in place, bend your arms and place your hands behind your back. Then apply light pressure to bend the elbow with the other hand. By doing this, you will feel a stretch in your upper arm and shoulder. Hold this position for six seconds. Then repeat it two to four times with each arm.


3) Across the chest

This movement helps to increase the flexibility and range of motion, especially in the shoulder joint and the muscles around it. When doing this exercise, you should lower the arm and avoid doing it if you feel any kind of pain in the shoulder. To perform this stretch, place your right arm on your chest. Place it on the crease of your opponent's elbow. You can also use your left hand to support your arm. Try to hold this position for a minute. Then repeat from the opposite direction.


4) Vertical rows

Stand facing the anchor with the resistance band spread at the height of your elbow. Then step back until the arms are straight and the resistance band has created a slight tension. Try to stand tall, bring your shoulders down and back, try to include your abs. Then pull your elbows back as you squeeze your shoulder blades on your back. You should feel your muscles spread between the shoulder blades as the chest opens. Doing so will strengthen your scapular muscles to improve posture and scapular positioning.


5) Dynamic T&I

Start this exercise with your face down, lying on the ground and holding both your arms around as if you were making the letter "T". Start pulling your abdomen inwards and try to keep your spine neutral, then lift your arms to the sides while you maintain the "T" position, attaching your muscles between the shoulder blades. Then slowly lower both your arms until they are completely towards you as if you are making the letter I. Then go back to the position form where you started. Make sure you do not make an arch on your back or raise your head.


6) Two-way external rotation

Do this exercise with your shoulders down and your abdomen close to the back of your spine, standing tall. Hold both your elbows at a 90 degree angle with the resistance band in your hands, open the arms around you to create resistance. Don't let your shoulders bend forward - keep your arms down and back. This will strengthen your rotator cuff.


7) PEC stretch, w, and snow angle on foam roller

Begin this exercise by positioning yourself on a foam roller, supporting your head and tail. To create a T-shaped position: Open your arms from both sides, allowing gravity to stretch. Make sure you don't drop your arms close to the floor if you're not touching them. To make a W shape: Bend the elbows and start lowering the arms until both your arms hang around you. To create a Snow Angel position: Start by placing your arms to the sides. Then gently move your arms to one side and over your head as if you were making an ice angel, then return to the position where you started. Make sure you hold these positions for a few seconds.


8) Bridge Yoga Pose

Start this exercise by lying on your back and bend both your knees at hip-width apart. When pointing your fingers straight forward. Then place your arms around you, keep your palms down. Then move your feet backwards until your toes touch the heels. Take a deep breath, and lift your hips and press your feet to the ground. Then exhale and relax while doing this pose. Focus on opening the chest and moving the shoulder blades down and together. Try to hold this pose for about 3-5 slow breaths, then lower the body close to the ground. Down on the floor


9) Quadruple breast rotation stretch

This exercise will also give you a torn chest. Start this exercise by placing both your hands under your shoulders and your knees under your hips. Engage the cover while maintaining a flat back. Then place the left hand on the back of the head, so that your elbow points to the left. Then rest your hands lightly to make sure you don't put pressure on your head or neck. This will be your starting position. Then slowly place your head and shoulders on the ground and rotate them closer to your right hand. After it is inverted, rotate this movement to your left and up so that the elbow points towards the ceiling. Hold this moment for a few seconds and return to the starting position. Then turn to the other side. 

Comments

Popular posts from this blog

After cooling her scalp and saving her hair for chemotherapy, the Venetian woman started a fund to help others

June Law: Graduate Driver's License Rules Protect Teen Drivers

4 Best Active Fun for Elders