Improve shoulder mobility: 4 foam roller motion recommendations!

Improve shoulder mobility: 4 foam roller motion recommendations!

　　Shoulder joint is the most flexible joint in our body. It can perform various movements in multiple planes (flexion and extension, rotation, external rotation, internal rotation, abduction and adduction)!

　　When your shoulder joint is not motivated enough or has limited flexibility, the result is that it is impossible to train safely and smoothly. The most common ones include shoulder push, pull-ups (cannot safely raise your hands above your head, shoulder clamps, and lumbar compensation) and other bad phenomena!

　　A article on improving shoulder joint movement has been introduced before. The main method is to massage and relax some tension muscle groups that limit shoulder joint mobility, such as latissimus dorsi, pectoral muscles, and excessive tightness of the triceps will affect Movement of your shoulder joint flexion!

　　In addition to massage and stretching, we also need to do some shoulder flexibility training to improve the limited shoulder joint mobility!

　　The following are 4 great movements, you only need a foam roller!

　　Action 1: Foam roller shoulder horizontal abduction

　　First, lie on the vertical drum and place the drum between the shoulder blades. Keep the spine in a natural physiological arrangement, lift your hands up and stretch it vertically, and be in front of your chest

　　Then open your shoulders horizontally until your arms are completely opened back, the scapula at the top of the movement is clamped, and then retract your shoulders upwards (just like a dumbbell bird)

　　Time is 3 0 seconds to 1 minute.

　　　Action 2: Foam roller bends shoulders

　　First, lie on the vertical drum and place the drum between the shoulder blades. Clench your hands and stretch your arms as far as possible.

　　　Ask your entire back flat against the drum. When you raise your hands above your head, you should feel that your chest muscles are being stretched. The goal is to stretch in a low-load manner

　　The time is 30 seconds to 1 minute.

　　Do not hold the barbell or heavy objects, which may cause too much pressure to fall on the shoulder joint.

　　　Action 3: Foam roller windmill

　　Same action, keep lying on the vertical foam roller, stretch your hands straight to the side of your body, and the palm of your hand Upward, then spread your shoulders upwards until the top of your head, and do a windmill exercise (draw a circle with your arms)

　　Caution that your entire back is flat on the drum. When your hands are lifted up, pay attention to retrieving your shoulder blades, which will make your movements smoother, the time is 30 seconds to 1 minute.

　　Action 4: Foam shaft shoulder blades are closed back!

　　As shown in the picture: Keep lying on the vertical foam shaft, bend the arm at 90 degrees in front of your chest, with your thumb facing up, then start the scapula back and open your shoulders horizontally outward. The top of the movement allows your shoulder blades to get closer and tighten, keep for two seconds!

　　　Caution that your entire back is flat on the drum, pay attention to opening your chest cavity and keeping your shoulders sinking, the time is 30 seconds to 1 minute.