Stable scapula for strong shoulders скачать в хорошем качестве

Stable scapula for strong shoulders

If your are experiencing neck and shoulder pain (especially in the area where you get a shoulder rub - the trapezius muscle) it is likely you are overusing the shoulder girdle which includes the scapula (shoulder blade) and underusing the actual shoulder joint. This is a very prevalent habit in our society and may be encouraged by the prevailing advice to pull your shoulders back which actually squeezes the shoulder blades towards the spine and keeps the muscles of the chest and front of the shoulder habitually tight. Basically what happens when you over use the scapula is that the entire shoulder girdle (scapula and arm together) moves whenever you use the arm instead of simply moving from the shoulder joint. So, as demonstrated in a previous video, we first need to find a stable shoulder blade by protracting (sliding the scapula away from the spine) until the shoulder blade is flat along the back. Put one hand on that shoulder blade and make sure it doesn't move. then, you can retrain your shoulder joint to move by keeping your elbow down at your side, bend your arm so your hand is at the height of your elbow, and simply rotating the shoulder joint externally and internally and feeling for the scapula staying in place. You'll find in external rotation (the hand will be out to the side) that at a certain point, the scapula will tend to slide toward the spine. You don't want to push that far- only to where you can keep the shoulder blade steady. over time, you'll be able to move farther as you practice. another variation of this is to keep the hand on the scapula and extend your arm in front of you and start moving the arm in small circles exploring the range of motion you are able to move without moving the scapula. This retrains the brain-body connection to learn to keep the scapula from being overused and will make the muscles of the shoulder joint stronger and more mobile - all the while keeping the tension out of your neck!