Correction method for hunchback during squats - elastic band scapula retraction

How to improve the hunchback of the squat - elastic band scapula retraction

Many people will have hunchbacks or are not sure how to straighten their chests! What should I do?

In addition to appropriately inserting the chest and shoulders into relaxing and starting during warm-up, today I will provide you with a small movement - elastic band scapula retraction

You can include it in your warm-up movement. The tool requires an elastic band or yoga elastic band. If not, you can try it with empty hands.

The resistance of the elastic band is light, and it does not need to be heavy.

The movement can be done in a supine position, sitting position, standing position, etc., and you can use empty hands Do it, or use an elastic band.

1. Stand naturally, then grab the elastic band with both hands, and put your arms around the elbow joints of the body at 90 degrees

2. Bend the knees at 90 degrees, put your upper arm on the body, and rotate your shoulders externally.

3. Use the shoulder to clamp the back to tighten the elastic band outward (retract the back of the scapula). Remember, not to use the palm, wrist or arm to exert force, but to clamp the shoulders back (retract the back). In an ideal state, your shoulders can clamp a pen!

Tip: The elastic band does not require too much resistance. The tension generated by pulling the elastic band is to "Assist" the body in appropriate postures (do not hunch or round shoulders). For people with poor physical perception, this method may be used to provide more direct physical feedback.

This is an action to improve the external rotation of the shoulder and the retraction of the scapula. However, for beginners or people with poor physical perception, it may not be easy to catch the movements

The arms are placed on both sides of the body. When performing the retraction movements, it may just let the shoulders forward and backward, and the purpose of retraction is not achieved. At this time, you can try to lift the arm and spread it outward, which is easier to catch the retraction of the scapula, which is suitable for first time learning. After experiencing, you are also familiar with the movement methods. Perhaps when performing the retraction of the shoulder scapula on both sides of the body, you can enter the condition faster.

For this movement, the spine should be kept naturally upright, especially the part of the lumbar spine. To avoid the lumbar spine stretching, you should try to avoid it when performing movements.

Fitness knowledge: What to do if the ankle movement is limited? How to correct it?

Step by step: Squat step by step

The body will be deviated during squats? What to do if the ankle is tilted when squats?