Safety and fitness: Introduction to two high-risk shoulder training movements!

Safety and fitness: Two high-risk shoulder training movements introduction!

Shoulders are the most eye-catching parts of many parts of the human body. The broad shoulders and three-dimensional deltoid muscles make people unforgettable. At the same time, strong shoulders make the sports field in your life like fish in water!

In the gym, there are many choices for shoulder training, and there are two high-risk shoulder training movements hidden in these movements: the back of the neck + upright rowing

The following will introduce you in detail why they are called high-risk movements!

Back of the neck

I believe that many people will have shoulder clamps when performing back of the neck, and go down to a certain area When the shoulders are in a degree, there will be discomfort, a friction sound or a pulling feeling. Some people only do local pushes in order to "flash" through that section

Pressing movements Our shoulder joints do an abduction movement.

People who understand anatomy should know that the movement of shoulder joint abduction is not actually along the (normal side) coronal plane, but around 30 degrees before it is called the scapula. This is the best angle for shoulder joint movements

Scapula: When the scapula is at a stationary position, the angle usually falls at about 30 degrees, and is calculated from the front side (Frontal) to the sagittal plane (Sagittal).

Compared to the front side ( Coronal plane), the humerus is less restricted when performing movements on the scapula plane, or the movement of hand lifting on this plane (for example, shoulder push) is more ideal and safe. 　　The posture of excessive shoulder joint lifting with back neck (scapula retracts, trapezoid muscles are contracted at equal length) will limit the upward rotation of the scapula (shoulder abduction requires the scapula and coordinated operation. If the scapula is restricted, the movement of the shoulder joint will be limited), which will lead to the inability to perform more smoothly over-head lifting. In severe cases, there is also the risk of subacromial impact syndrome!

The following is a vivid video analysis

Upright rowing

Understanding rowing shoulder joint mainly does a (abduction) movement, and there will be no problems in normal times!

However, when using a barbell (especially narrow distance), it will be forced to add an internal rotation of the shoulder joint!

When performing shoulder abduction in the case of internal rotation of the shoulder joint, it can easily lead to the clamping and friction of the tendons and ligaments under the acromion! Shoulder pain has been coming for a long time

There are the following reasons:

The shoulder joint consists of the clavicle, scapula, and humerus, and is the joint with the greatest mobility of the whole body.

And you can look carefully at the subacromial cavity (subacromial) Space) has multiple tendons, ligaments, and joint capsules passing through, you can see! This space is very narrow!

When our shoulders are in a normal physiological position (neutral position), the movement of the shoulders can move freely in this space! Including shoulders (flexion, extension, abduction, rotation), etc.!

1. When the shoulders are rotated inward, your humerus will run forward, and it will equate the acromin process and coracoild The process) distance will make the already narrow subacromial joint cavity become narrower! In this way, the tendons under the acromial are easily rubbed and squeezed, and shoulder pain will occur for a long time. This is also what is called subacromial impact syndrome in medicine!

You can try it yourself, turn your thumb back to the back of the body and use a shoulder internal rotation posture to abduct the arm to a height of 90 degrees. You will find that the shoulder joints are gradually being pushed.

2. The internal rotation of the shoulder will cause the scapula to turn forward and away from the neutral position (refer to the posture of hunchback). The scapula cannot rotate normally, resulting in limited mobility of the shoulder joint!

3. When the internal rotation of the shoulder, due to the overall forward tilt of the chest, the pectoralis major muscle shortens, which limits the uplift and backward rotation of the clavicle;

Especially for novices, or have a history of shoulder clavicle squeeze or shoulder pain , hunchbacked round shoulders, and people with insufficient shoulder motion, the movements of upright rowing are more risky!

The following is a vivid video to help everyone understand the risks of upright rowing!

If you insist on doing upright rowing, we will recommend that you use a wide grip, like a snatch, and do not exceed 90 degrees when pulling upwards.

It is a little better to use dumbbells, but be careful to keep the shoulder external rotation (thumb upward), increase the space in the lower acromion joint cavity, and avoid reducing the chance of clamping.

Last tip: Not every movement is suitable for your own body. Most fitness enthusiasts will be accompanied by a hunchback with chest hunchback, shoulder joint dysfunction (motion, stability), and the movements of back neck + upright rowing are even more unsuitable for them! If your shoulder is uncomfortable during the process, be sure to stop training and recheck!