< strong>Improve the mobility of the shoulder joint and thoracic spine: kettlebell shoulder wrap
The condition of the shoulder 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, pinching, and other joint compensation will occur! This is undoubtedly bad!
How to improve shoulder mobility is a very particular matter, and the analysis is also complicated. The recommended way is to adjust the posture, stretch and relax the muscles that restrict shoulder mobility, and perform some shoulder mobility training. !
Today I want to introduce you to a good mobility training movement: kettlebell shoulder wrap
The following is a demonstration of the movement
Kettlebell Circle It is a very effective range of motion exercise for the shoulder joint (glenohumeral joint) and thoracic spine
Range of motion limitations occur in many people. One of the common areas is the shoulder girdle and upper back musculature. The kettlebell neck circle is a "mobility" movement that can improve the shoulders and upper back. Many people enjoy the feeling this move brings to their shoulders and use it for warm-up, rehabilitation, or prevention purposes.
Action introduction:
As the name suggests, use the head as the center point and draw a circle with the kettlebell tightly around the center point.
It is a "range of motion" movement that has excellent effects on the glenohumeral joint and opens the thoracic spine. Relax your elbows and allow them to move freely. Breathe naturally without any specific breathing pattern.
Common Mistakes:
Lower your head, bend your neck, and pick too hard.
You should face the wall with your head and focus your eyes on a fixed point. During the movement, your eyes should be fixed and not drifting. This is a range of motion movement, not a strength movement. Choose light loads and increase your reps, but don't overdo it.
When practicing, you can perform 10 times or more in each direction, or in terms of time, 30 seconds or 1 minute in each direction.