When you are still trying to lose weight on a diet, maybe you should check whether there are any mistakes in your daily movements and postures. Even online celebrities and his yoga instructor Elva often need to "bow their heads" to pay attention to online information and make movies. Even if they are busy, they will keep stretching every day.
Coffee, which is both a mother and a yoga instructor, takes time to exercise even if she is busy taking care of her family. It can be seen that beautiful posture also needs to be practiced well.
Humpback and round shoulders are a few things, and neck pain and back pain will appear in the long run, which can never be ignored! Cao Xinle Jan Cho, senior personal fitness trainer of AASFP, said that pushing five shoulder blades back to the correct position and exercising slowly can improve shoulder and neck back pain, back fat accumulation and bad posture.
The position of the scapula is like a pair of little wings, floating on the back. The scapula needs to rely on the surrounding muscles to maintain its position, and these surrounding muscles also help the shoulders to do different movements.
If the scapula is open, it will not only pose unsightly, but also oppress the lungs, making breathing shallow and blood circulation in the body worse. As long as the muscles around the scapula are well trained, the scapula can return to its proper position, thus improving its posture.
Shoulder blade alignment 1: T-type training
First lie on the mat or yoga ball, straighten your hands to the left and right, then hold your shoulder blades and raise your hands to the sky. The movement range is not large. Do 12- 15 as a group and do 2-3 groups. This action can be made more difficult by holding a water bottle or dumbbell in both hands.
Shoulder blade alignment action 2: Y-word training
First, lie prone on the mat or yoga ball, and then gently lift your hands in a V-shape. The range of motion is not large, but pay attention to the muscles around the shoulders. Do 12- 15 as a group and do 2-3 groups.
Similarly, this action can be made more difficult by holding a water bottle or dumbbell in both hands.
Scapular push-ups scapular metacarpal pressure
The action of shoulder blade palm pressing is similar to the usual palm pressing posture, but the action range is very small, only focusing on the movement of muscles around the shoulder blade.
First, do the posture of flat support, with your hands shoulder-width apart and your palms on the ground for support. Then, clamp the shoulder blades on both sides, and the upper body will be slightly downward, but be careful not to bend your arms during the whole process. After the scapula is clamped, you can slowly relax and return to the starting position, and then repeat the action, doing 8- 10 times as a group and doing 2-3 groups.
Shoulder blade alignment action 4: Shoulder external rotation
The rotator cuff muscle group is a small muscle connecting the scapula and humerus, which can stabilize the position of the scapula. Round-shouldered women should practice shoulder external rotation more and strengthen teres minor and infraspinatus.
This action requires elastic bands and towels. Tie elastic belt to the door, hold the other end of elastic belt in your right hand, put a towel between your right arm and your body, and then pull elastic belt out and restore it. This action can be done 10- 12 times in a row, and then use the other hand. Do 2-3 groups on each side.
Shoulder blade alignment action 5: pectoral muscle extension
The pectoralis minor pulls the scapula forward, which is also the reason why the scapula is in the wrong position, so stretching the pectoralis minor can help the scapula return to the correct position.
Stand back and forth against the wall, bend the elbow close to the wall 90 degrees and stick it on the wall, bend the front leg slightly, exhale and rotate the upper body outward, take a deep breath for three times, then restore, and then turn around and stretch the other pectoral muscle.