Three tips for protecting your shoulders!

In sports training, the shoulders are the most likely part to suffer from injuries. I believe many people are troubled by shoulder injuries!

　　Shoulders are the hub of upper limb movements and are at a very important core position! No matter what upper limb exercises you do, your shoulders will participate!

　　If your shoulders are injured! Then you will give up all upper limb training!

　Today I will introduce to you three tips for protecting your shoulders:

　　Tip 1: Don’t do high-risk shoulder training movements!

　　For example, Upright Row, Behind the Neck Pull Downs, Behind the Neck Pull Downs, Behind the Neck Pull Pull Downs (behind the Neck Pull Pull Downs), Behind the Neck Pull (behind the Neck Pull Pull Downs (behind the Neck Pull Pull Downs), Behind the Neck Press) These movements.

For most people, the risks of these movements are often higher than the benefits. These movements can easily cause rotator cuff wear and impact! Previous articles have also introduced in detail!

　　If you do these movements, you will chew your shoulders, and the shoulders will become bad. So in order to protect the health of the shoulders, the first thing is not to do some movements that will hurt it.

　　The second key: Develop the movement of the shoulders

　　Round shoulders and hunchbacks, insufficient shoulder movement is another major culprit of shoulder injuries. The shoulder joint is the most flexible joint in the human body. It can move freely in multiple planes. Once its movement is limited, the movement of the arms raised above the head. Push, pull-ups, etc., it is easy to have the risk of injury!

　　The main focus of developing shoulder mobility is: loosening the muscles that limit your shoulder movement + mobility strengthening training!

　　The tight latissimus dorsi, pectoral muscles, triceps, etc. will limit your shoulder movements! Let the shoulders be in an unfavorable position (shoulder internal rotation, forward lean). For a lot of time, we can solve these problems through some simple movements (fascia relaxation, stretching, etc.), which helps to restore or improve the athlete's range of movement.

　　At the same time, we also need to match some flexibility training to make our shoulders smoother. Here is a good movement: Ground sliding

　　Ground sliding is a good movement .When sliding upwards 10 times each time, exhale with your mouth and exhale for 5 seconds. The following are the key points of the movement:

　　1. Retract the pressure in the shoulder blades.

　　2. Continue to let your arms and wrists resist the ground (ideally, your hands must be attached to the ground).

　　3. When your hands slide above your head, imagine pushing your forearm downwards without leaving the ground.

　　4. When sliding upwards, if you encounter uncomfortable points, stop going upwards and do not force them up. You can try to relax your front shoulders before you.

　　Tip 3: Strengthen the shoulder stabilization muscle group!

　　　Conducting shoulder stabilization muscle group (rotonic sleeve) training is like cleaning the water structure. It is not sexy or interesting, but you need to do it. However, bad things will happen.

　　We often see people working hard to train larger and more sexy muscle groups, but ignore smaller stable muscle groups. This is undoubtedly bad!

　　Rolar cuff muscle groups (supraspinatus, infraspinatus, teres, subscapularis) Although the actual small muscle groups are not the main source of strength. They surround the shoulder and humeral joint to make them stable. However, it plays an important role in stabilizing the upper arm humeral and shoulders when the shoulder joint is largely active.

　　If our muscles are insufficient or have unbalanced strength, then the shoulders do not have a very stable state during training, which will not only affect our training quality, but also increase the risk of injury! Recommended reading: Rotary cuff training movements