Fitness Video: A Tips to Stay Away from the Risk of Shoulder Injury

Bench press is everyone’s favorite training exercise, helping us create strong upper limb strength and thick chest muscles!

　　But bench press is another dangerous action, especially in the wrong operation, many people often experience shoulder discomfort!

　　Together: Protect your shoulders, bench press skills that must be known

　　There is a detail in bench press: the angle of shoulder abduction!

　　Shoulder abduction angle: The angle here refers to "the angle between the upper arm or humerus and the torso during the process of push-ups"

　　Many people push their shoulders too wide and tend to 90 degrees during bench presses and push-ups (as shown below)

　　At this time your shoulders will be in an unstable state! The humerus is far away from the joint pits (glenoid fossa) , and at the same time, the scapula will also be lifted up, thus losing the stability of the shoulder strap!

　　There is no sufficient shoulder stability, and it is impossible to do push-ups (the same is true for other movements). Once the shoulder is unstable, there will be a risk of injury!

　　The abduction angle is too large, resulting in the space in the joint cavity becoming narrow.

　　Subacromial joint cavity (subacromial) Space) has tendons, ligaments, and joint capsules passing through, which is the most likely location to occur (because the space is small)

　　When the shoulder joint abduction angle becomes larger, such as when it reaches 90 degrees (the angle between the upper arm and the rib is 90 degrees), the already narrow space becomes smaller. The shoulder joint capsule will be subjected to huge pressure, which increases the risk of shoulder clamping (the chance of tendons and ligaments rubbing or friction)!.

　　When shoulder flexion and abduction, the place where the rotating muscle sleeve (rotonic sleeve) covers the nodules will be pushed upward, and then friction with the acromion bone (There is a bursa between the nodules and the acromion as a buffer). When the rotating muscle sleeve constantly rubs and squeezes with the acromion for a long time, the part of the muscle sleeve may rupture due to wear. As long as one of the muscles has problems, it will directly or indirectly affect other muscles or even other joints.

　　What should I do? 　　Let your arm approach the body (the angle is about 45 degrees), imagine an orange under the armpit, support the ground with both hands, directly below the shoulder, and rotate the shoulder slightly outwardly, imagine your palms spinning into the ground like a screw! The goal is to pull the humerus back into the joint pit of the shoulder joint (glenoid fossa) and help you tighten the latissimus dorsi, which will create a very stable posture.

　　Video explanation

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