Shoulder joint flexibility training movements: three elastic driving movements recommended

Regarding improving and activate shoulder function, the elastic band is a very good tool

　　The elastic band is easy to carry, especially in some small movements (joint warm-up). The elastic band is simple and convenient, and can provide tension at all angles, which is very popular

　　Today I would like to recommend three actions to improve shoulder flexibility using elastic band

　　Action 1: Shoulder surround

This action is very good for improving shoulder flexibility! The shoulder surround can not only strengthen but also activate joints. It can also improve shoulder and neck discomfort

　　The movement is also very Simple

　　Keep the body straight and do not swing forward and backward.

　　　The palms of your hands are holding the elastic band downward. The grip distance varies from person to person. Generally, it is recommended to be wider. 　　As shown in the figure: straighten the elbow joints, raise the arms sideways, and then wrap the elastic band behind the body. Pause a little, slowly relax and put the elastic band on your chest.

　　When you go upwards and go around the top of your head, you can try to "push your arms away", which will open some space for your shoulders and allow your arms to complete the surrounding movements more smoothly!

　　Action 2: Eight-character shoulder surround

　　Similar to the above movement, but the movement of one-sided shoulders

　　　Keep the elastic band straight and do not swing forward and backward.

　　　Sharpen the elastic band with the palms downwards

　　As shown in the figure: the elbow joint is slightly bent and fixed, raise the one arm to the side, and then the other hand follows and wraps the elastic band behind the body. Then alternate. Like drawing a number 8!

　　Precautions:

　　　Pay attention:

　　　Sensible to feel the position of the scapula and let your scapula move freely. If you feel stuck during the movement, it is recommended to take some time to stretch the thoracic vertebra and the anterior pectoral muscles, and the effect of the latissimus dorsi It will be better!

　　Action 3: Pull up the diagonal of the elastic band

　　The following is the action process and demonstration

　　1. Fix the elastic band to the height of the chest, grab the elastic band with both hands, extend the arms to the same height as the shoulders, and the thumb up with one hand and the thumb down with the other hand!

　　2. Then, start the shoulders, pull one hand up and the other hand down to present a diagonal pattern.

　　2. Return to the original position, and then exchange it into the diagonal line on the other side.

　　You can put it before exercise as a warm-up action! And the usual enhancement of shoulder function!