Core Hub: 5 Training Reminders to Maintain Shoulder Health

Core hub: 5 training reminders for maintaining shoulder health

　　Shoulder joints can be regarded as the core focus of our upper limbs. If your shoulder is injured! Then you will give up all upper limb training! The chest, back, and hands cannot be practiced!

　　So! No matter who you are, I hope you can recognize the importance of shoulders!

　The following 5 reminders about shoulder health can be integrated into your warm-up or training to make your training more comprehensive.

　　1. Use different "push" Move to challenge the position of the shoulder blades

　　Everyone loves bench press, and it is also one of the best composite movements. Unfortunately, when performing the movement, your upper back is always nailed to the stool, and your shoulder blades cannot move freely. Therefore, they may lose the normal (painless) function of the Overhead movement. Therefore, it is very important to choose the movement that can move freely to strengthen the bench press. All the variations of push-ups are good choices, but maybe you can try it. T-bar pushes the chest. Perform it on stand or kneel, once a week.

2. Training the shoulder rotator sleeve (Rotator Cuff)

　　Training the shoulder rotator sleeve is like cleaning the water structure. It is not sexy or interesting, but you need to do it, otherwise bad things will happen. Believe it or not, a study showed that among people who are completely free of shoulder pain, 34% of people have Rotator Cuff Tea, while 54% occur in people over 60 years old. In other words, no pain does not mean there is no problem, maybe it is just that the critical point of pain symptoms has not been reached.

　　So, I encourage everyone to use some external rotation movements to train the shoulder rotator sleeve, even if only 3 sets a week. Here is a move that I don’t like [Half-Kneeling Cable] External Rotation at 90 Degrees – Scapular Plane (you can also use elastic band instead), perform twice a week on the days of upper body training.

　　3. Perform shoulder flexion movements

　　This is the most important movement [Back to Wall Shoulder Flexion]. This movement is not only a training, but also an evaluation. If you are over-lifting your arms, your lower back will be compensated, which means you have really lost a pattern of important movements. You can practice while warming up.

4. Perform Rows movements correctly

　　We all know that pushing requires pulling. But you must perform Row movements correctly to help. Provide a standing one-handed Cable Row's [action video], on the days of upper body training, do it twice a week.

5. Let your upper back perform activities correctly

　　Are you reading this article with a hunchback? Of course! The hunchback and round shoulders are very common in modern life, and here are two actions to help you solve this problem. One is "Supine Alternated Shoulder Flexion" and "Side-Lying Windmill

　　Perform these actions every time you warm up.

　　Try it and you will see improvements.

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