I have practiced high and low shoulders, but this pot of fitness can be repaired. High and low shoulders are ugly, so they can be corrected. Then the following sharing exercises high and low shoulders, but this pot of fitness can be repaired.

It's really hard to practice high and low shoulders, but fitness can be repaired 1. Many students have had such confusion.

It didn't take me long to exercise, but I found it in the mirror.

Your shoulders go up and down. Is this an improper practice? Can you continue to practice?

Class! Class!

in fact

The human body is born unbalanced in balance, and our shoulders are slightly different.

This is a slight imbalance between normal phenomenon and normal.

We can basically leave it alone.

The body has adapted to this unbalanced state.

Train as usual, live as usual, there will be no problem.

But if both shoulders are present,

Obviously, the difference between one height and one height is 3~5cm, which is what we commonly call high and low shoulders.

You need to pay a little attention.

There are still many negative effects of high and low shoulders.

The biggest problem, of course, is that it is difficult to see the height of shoulders, which is easy to cause shoulder and neck pain and muscle strain, making the body more unbalanced, but we usually don't pay much attention to the height of shoulders for many reasons.

Most of them are actually caused by bad habits in daily life.

For example, I play with my mobile phone backpack in bed, sit in front of the computer for a long time, sleep sideways in one direction for a long time, get used to driving with one hand, Ge You is paralyzed, cross my legs, wear high heels for a long time, and like to concentrate on one foot when standing, right, high and low shoulders.

It is very likely to happen to girls. Please sit down accordingly.

The shoulder bag I mentioned earlier

Play mobile phone sideways, etc.

It belongs to this category.

In addition, unilateral movement has been used for a long time.

For example, playing badminton can also be done.

Lead to unbalanced muscle development

What is more troublesome is the so-called mechanical structural obstacle of lower limbs.

If the ankle, knee or pelvis is damaged

Or like to wear high heels for a long time.

Cross your legs or something.

In order to maintain the overall balance of the body

Will gradually form

Long and short retraction, X/O leg, pelvic forward/backward tilt and scoliosis were used to compensate.

Shoulders to adapt to changes from bottom to top.

Will form high and low shoulders.

Of course, because of fatigue or other factors.

Cause damage

If it is not repaired in time, it will also cause high shoulders.

What if the shoulders are obviously high and low?

First of all, what is the reason for your self-analysis?

In the first appeal case,

Unbalanced stress recommends abridged version of Zhihu Great God Rehabilitation Training.

Simple and universal.

It takes 10 minutes to finish every day.

Sitting posture, scapula retraction, scapula position recovery.

1. Hang elastic belt on the post and sit on the ground with your feet firmly.

2. Pull elastic belt with both hands straight, tighten the waist and abdomen core, and relax the sinking shoulder strap.

3. Keep your shoulders back, keep the feeling of a pen on your back, then relax and stretch your shoulders forward.

4, the whole arm is straight, no force is needed.

Four groups at a time, 20 times in each group.

Stretch the pectoralis minor muscle with the door frame

1. Stick the whole forearm of the right hand on the door frame or post, and pay attention to the position where the elbow is higher than the shoulder.

2. At the same time, make a small lunge with your right foot forward, keep your body neutral, don't rotate, and don't stretch your head forward.

3, slowly lean forward, you can stretch to the pectoralis minor.

4. Stretch each side 1 min, and switch sides after stretching. * * * Do two groups.

Quadratus lumborum and the extension of the external oblique muscles are supported.

1, let the wall be on the right side of your body, with your right foot in front and your left foot behind. It is best to cross your feet.

2, the right hand is flush with the shoulder, holding the wall, the left hand bypasses the top of the head, and holding the wall in front of the body.

3. Turn your body back a little first, and you can stretch it to the external oblique muscle for 30 seconds.

4. If you lean forward a little, you can stretch to quadratus lumborum for 30 seconds.

5. After stretching one side, switch to the other side to continue.

Stretch scalene muscle in sitting position.

1, sit tight and tighten the core.

Put your left hand behind your back, gently pull your head with your right hand, and wrap your neck around your head.

3, don't break too hard, the action should be eased.

4. Stretching on each side 1 min.

Elastic belt external rotation activates rhomboid muscle.

1, palms up, palms around elastic belt.

2. Keep your hands and elbows at your sides and keep them stable.

3, the scapula should be tightened, look up at the front.

4. Turn the elastic belt outward with the elbow as the axis.

Stretch against the wall to restore the function of shoulder joint 1, stand against the wall, open your hands, and stick your hands, elbows and shoulders firmly against the wall.

2, the scapula should be tightened, look up at the front.

Slide your hand along the wall.

Because of these two reasons, the treatment method

Really more professional

You can't solve it by training yourself.

Don't buy any so-called rehabilitation classes.

Msir suggests that you go to a professional rehabilitation institution.

Or a more reliable rehabilitation expert for rehabilitation treatment.

Or go to the hospital.

Rehabilitation is a bit like studying medicine.

There is not enough time and experience to precipitate.

I really can't handle this.

Prevention is greater than cure, if you like unilateral exercise.

Pay attention to the practice and use of the other hand.

Work hard.

Warm up before exercise, stretch after exercise. As for students who want to carry backpacks.

Just change your back on both sides regularly.

It's really hard to practice high and low shoulders, but fitness can repair the problem of high and low shoulders. Many people often carry backpacks and schoolbags on the same shoulder. Carrying heavy objects on one shoulder makes the soft tissue around one shoulder in a state of tension for a long time. Over time, the muscles below the shoulders tighten, and the muscles of the upper arms stretch into oblique shoulders, resulting in the deformity of different shoulders. Therefore, if you find yourself with high and low shoulders, you should actively correct and treat them.

The fastest correction method of high and low shoulders

1, feet open, shoulder width, upper body upright. Two hand-held dumbbells hang to one side. Then inhale, raise your arm horizontally at the same time, and exhale and put it down. Repeat 10 ~ 12 times and practice 4 groups.

2, feet open, shoulder width, upper body upright, low shoulder side holding dumbbells or heavy objects to do one-arm shrug, the other hand akimbo. Repeat 10 ~ 15 times and practice 4 groups.

3, feet open, shoulder width, upper body upright, low shoulder side holding dumbbells or heavy objects for one-arm shoulder push. Repeat 10 ~ 12 times and practice 4 groups.

4. The horizontal bar is suspended with both arms 10 ~ 15 seconds (or silently 15 ~ 25). Exercise group 3.

5. Hang the neck pull-ups on the horizontal bar for 8 ~ 12 times. Exercise group 3.

6. Hang yourself on the horizontal bar with your arms, turn it into a hanging shoulder after abdomen, stop for 3 ~ 5 seconds, then turn your hips forward and resume hanging. Repeat 8 ~ 12 times and practice 3 groups.

7. Hang the horizontal bar with one arm on one shoulder 10 ~ 15 seconds (or 15 ~ 25). Exercise group 3.

8. Pull-ups are pull-ups after hanging the horizontal bar with one arm on the low shoulder side (you can pull them several times, as long as you pull them hard). Exercise group 3.

9, feet open, shoulder width, upper body upright, low shoulder side lift dumbbells or objects do one arm side lift, the other hand rested on her hips. Repeat 15 ~ 20 times and practice 4 groups.