Strengthen your neutral arm protect your shoulder and neck скачать в хорошем качестве

Strengthen your neutral arm protect your shoulder and neck

Finding neutral shoulder rotation is not only good for your posture, but it allows for more stability in your shoulders should you use your arms for carrying objects or even carrying your own body weight with your hands on the ground. this is certainly applicable in exercises such as yoga, but even in daily actions such as getting up from the floor or if you take a fall and have to put your hands down on the ground quickly. In any case, it's wise to train your arms to have a neutral rotation not only to alleviate neck and upper shoulder tension but to also protect the stability of the joint itself. One exercise is to put your hands on the wall with the fingertips upwards. find neutral scapula by doing the rhomboid pushup letting your shoulder blades slide together and the slide them apart (protract) by pushing your chest away from the wall. then, without turning your hands, practice rotating your shoulders internally and externally and watch as the elbow turn out to the side (internal rotation) and then point straight down (external rotation). when the elbow point is straight toward the ground or from the opposite side, the elbow "pit" is pointing straight up, that is a neutral and more stable position of the shoulder joint. to build strength in this position, bring yourself to hands and knees and do the same actions (rhomboid pushup, stable scapula, and rotate the shoulders internally and externally and eventually settle on the elbow pit pointing forward). from there pay attention to the elbow pits and make sure they stay forward as you shift your weight and rock side to side, back and forth, and in circles. To advance to a heavier load on the shoulders, lift your knees off the ground and repeat the same actions.