Recommended shoulder warm-up movements: 9090 shoulder rotation

Recommended shoulder warm-up movements: 9090 Shoulder rotation

　　Shoulder is the hub of upper limb movement and is in a very important core position! No matter what upper limb exercise you do, the shoulder will participate!

　　In the process of exercise, the shoulder is the most likely part to suffer injuries.

　　If your shoulder is injured! Then you will give up all upper limb training!

　　Preventing problems before they happen is what we should do! Therefore, training the upper body muscles/single When training shoulder muscles, be sure to pay great attention to making the shoulders warm up fully before training

Today we will recommend a good shoulder warm-up action: 9090 shoulder rotation

In the previous article "Strengthening the stability of rotator cuff muscle groups", we talked about the importance of rotator cuff muscle groups stability and muscle strength!

The purpose of this action is to activate and strengthen the important stable muscle groups in our shoulder joints: rotator cuff muscle groups (supraspinatus muscles, infraspinatus muscles, Subscapularis and teres) prepare our shoulders for the next training!

　　You can use a standing position, sitting position or lying on your back!

　　Train with small dumbbells or elastic belts!

　　The action process

　　Release hands, starting position such as dumbbell pressing on the shoulder, arm bent close to 90 degrees, arm and torso close to 90 degrees

　　Then hold the dumbbell tightly, start the shoulders, and rotate downward , until the forearm and trunk are perpendicular, then rotate the shoulders and raise the dumbbells upwards!

　　　　Note that the movement should be slow and controlled!

　　　Tip:

　　1. The sitting or standing posture will be more towards the centripetal contraction of the outer rotating muscles of the shoulders, while the supine posture will be more focused on the centripetal contraction of the inner rotating shoulders!

　　　2. It is good to have empty hands when you first try! This movement does not require too heavy load, and does not require too much dumbbells or resistance.