The practice of scapular exercise, in daily exercise, most people will not move our scapula. Sedentary, shrugging and hunchback are often common situations in our lives. Moving the scapula to make the shoulders softer is very helpful for sports training and maintaining posture in life. Let's take a look at the practice of scapula exercises.
Exercises of scapula exercises 1 First, scapula relaxation exercises.
1, turn the scapula
Bend your arms, put your hands behind your head and put your upper arms against your ears. Don't move your lower body, keep this posture and twist your waist left and right. Repeat five times.
You can do this in a chair.
This action can eliminate the pain of shoulder blades and shoulders.
2. Swing arm practice
Make fists, fists facing each other, hands at your sides. Bend your elbow, and the upper arm makes a 90-degree angle with the lower arm.
Swing your arms back and forth with the power of your shoulder blades. Keep your body still.
3. Relax the scapula and pelvis exercises.
Step 1: Legs apart, shoulder width, knees slightly bent, just like "ma bu" or horse stance just look, but don't push too hard.
Step 2: When inhaling, put your arms on your sides, lift your forearms horizontally, palms up, and feel the scapula muscles contract.
Step 3: When exhaling, your arms are pulled out like breaststroke and your back is arched. At this time, the scapula muscles are in tension.
Step 4: Repeat step 2 and step 3 for 5 times.
Second, the scapula slimming exercise
Two or more times a day, 5- 15 minutes each time, consciously exercise the muscles of scapula, abdomen and back when walking, and you can shape beautiful lines. If you have time, you can make an enhanced version twice a week for 39 minutes each time, and the effect will be better.
Step 1: Correct stance
Make your shoulders parallel to the floor, hold your chest and abdomen, be careful not to hunch over and try to move your center of gravity.
Step 2: Correct stride posture
When you step forward, your toes and knees should face forward and you can't have splayed feet. Look straight ahead, consciously tighten the inner thigh muscles, and also pay attention to tightening the scapular muscles.
The third step: the correct action of the sole landing.
When the sole of the foot touches the ground, the center of gravity should be on the heel, so the heel touches the ground first, and then the front heel. At this time, pay attention to abdomen, don't swing your upper body, and don't take too big steps.
Step 4: Exercise consciously.
When we walk and stride, we should pay attention to the use of heel strength. When the heel touches the ground, you feel the stretching of your legs and subconsciously lift your anus and shrink your buttocks, so you can easily lift your buttocks.
Practice of scapular exercise 2 The scapula is an inverted triangle. Flat bones are located on both sides of the spine at the back of the chest, one on the left and one on the right. In our sports training, the movement of the arm depends not only on the shoulder joint, but also on the coordination of the scapula.
Scapular movement
There are six types of scapular movements that allow us to
1。 Shrugged his shoulders, 2. Put down the shoulder press, 3. Adduction near the spine, 4. Stay away from spinal abduction and 5. The lower corner of the scapula inverted triangle moves outward and rotates upward; Conversely, 6. When the lower corner is inward, it rotates downward.
Because the scapula is still attached to trapezius muscle, rhomboid muscle and other muscles, it allows us to make such diverse movements. However, modern people seldom use the scapula because of stiff shoulders, and most people only move the glenohumeral joint when moving their arms. Most people don't move to the scapula. Over time, the surrounding muscles will weaken and harden, and the scapula will not be able to move freely. In this way, the shoulder joint that works with it must undertake more work than usual to make up for the function of the scapula, which leads to the overuse of the shoulder joint, so the problems of shoulder, cervical vertebra and back follow one after another.
1, elastic belt (scapular adduction): It mainly strengthens the trapezius intermedia and rhomboid muscles.
2.y-shaped lifting (suprascapular rotation): mainly strengthen the upper and lower trapezius muscles and serratus anterior muscles.
3, straight arm pull down! (subscapular rotation): mainly strengthen our latissimus dorsi, rhomboid muscle.
4. Suspended scapular sinking (scapular sinking): mainly strengthen the lower part of trapezius muscle.