Pull-up suspension training shoulder pain? About shoulder position and stability

What this article is about is the position of the shoulder during the training of the quiescent and pull-ups and suspension. The reason is that many people hurt their shoulders when practicing horizontal bar training. After careful understanding, they know that it is the aspect of stability locking of the shoulders. They are not ready to tighten their shoulders.

　　So what is preparation?

　　Let's talk about the structure of the shoulders first

　　The shoulder joint is a ball joint, and its characteristic is that it is very flexible and can move forward, backward, left and right in all directions. However, everything has advantages and disadvantages, and the relative stability is the worst. The price is that it is easy to get injured. A good shoulder must rely entirely on the joint ligaments and rotating muscles to maintain normal operation.

　　When you are hanging the most When the low point is completely relaxed, the pressure will not be borne by the muscle tissue, and the weight of the whole body will be completely supported by the ligament soft tissue, which will cause excessive force to the ligament, which will sometimes cause the shoulder to dislocation. Although this situation is rare, it does happen. Therefore, when we are training, we must maintain a muscle tension on the shoulders.

　　The tension of this muscle is to tighten the shoulders (as shown in the following figure)

　　This small movement cannot be seen from the appearance. If described in words, it is

　　When relaxing - the position of the anterior deltoid muscle in the ear (as shown in the picture)

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Related recommendations:

　　Movement evaluation: Pushups

　　Prevent rotator cuff injury and improve shoulder joint stability

　　Dangerous movements: flexion and extension of the stool arm

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