shoulder blade The thoracic joint (the interaction between the scapula and ribs) is an important part of the shoulder complex. When shoulder pain occurs, make sure not to neglect this area.
Good scapular function can help you train more smoothly, and at the same time, it can also help you avoid some shoulder injuries!
Today I’d like to introduce you to a great video tutorial that demonstrates exercises designed to help improve scapula positioning. These exercises often help reduce the pain, sticking, or snapping sounds that most people may experience during shoulder movement!
The video includes 6 training contents:
1. Release of the pectoralis minor: The pectoralis minor can pull the scapula to a forward position, which usually changes the scapula. Muscle mechanics (when your shoulder blades are pulled forward and your shoulders are rounded and your chest is held, the movement of your shoulders will be restricted). By pressing the pectoralis minor first, it becomes easier to actively position the scapulae before engaging in other exercises.
2. Shoulder flexibility training: A good action when gliding on the ground. This can help your shoulder blades to retract and be in a more neutral position
3. In place The scapular retraction and dip exercise: The purpose of this exercise is to teach your nervous system how to tilt the scapula back, as many of usThis will naturally keep your shoulders leaning forward. On the next exercise, try to maintain this new position (bringing your shoulder blades back and down).
4. Serratus anterior muscle activation: The serratus anterior muscle is very critical for many people with shoulder function problems. In the overhead movement, our serratus anterior muscle and upper and lower trapezius muscles need to be responsible Rotate the scapula upward, if it's lazy, your shoulders won't lift high
Here, our wall drill press with a roller can help you understand the natural role of the serratus anterior in function. The goal here is to try to engage the serratus anterior by moving the scapula with upward rotation!
5. Strengthening of the serratus anterior muscle: The above actions help you activate the serratus anterior muscle. When you know how it feels when it rotates the scapula, we can try to use body weight for strengthening training!
6. Rowing Exercise: Finally, the goal of this rowing exercise is to learn about scapula positioning so you can learn how to move your scapulae around your ribs and incorporate this into more traditional strengthening exercises. Such as various rowing training.
What you need to do is: don’t let the scapula tilt forward or hunch upward, but pull it back and down (scapula retraction), and let your upper arm work hard to get closer when the arm movement is added trunk!