The practice of scapular exercise, in daily exercise, most people will not move our scapula. Sedentary, shrugging and hunchback are often common situations in our lives. Moving the scapula to make the shoulders softer is very helpful for sports training and maintaining posture in life. Let's take a look at the practice of scapula exercises.
? First, scapula relaxation exercises
1, turn the scapula. Bend your arms, put your hands behind your head and put your upper arms against your ears. Don't move your lower body, keep this posture and twist your waist left and right. Repeat five times. You can do this in a chair. This action can eliminate the pain of shoulder blades and shoulders.
2. Swing arm movement. Make fists, fists facing each other, hands at your sides. Bend your elbow, and the upper arm makes a 90-degree angle with the lower arm. Swing your arms back and forth with the power of your shoulder blades. Keep your body still.
3. Relax the scapula and pelvis exercises. Legs are shoulder-width apart and knees are slightly bent, just like a horse stance just like a horse stance, but don't push too hard. When inhaling, put your arms on your sides, lift your forearms horizontally, palms up, and feel the scapular muscles contract. When exhaling, your arms are pulled out like breaststroke, and your back is arched. At this time, the scapula muscles are in tension.
Second, the scapula slimming exercise
Two or more times a day, 5- 15 minutes each time, consciously exercise the muscles of scapula, abdomen and back when walking, and you can shape beautiful lines. If you have time, you can make an enhanced version twice a week for 39 minutes each time, and the effect will be better.
1, standing posture is correct. Make your shoulders parallel to the floor, hold your chest and abdomen, be careful not to hunch over and try to move your center of gravity.
2. Correct stride posture. When you step forward, your toes and knees should face forward and you can't have splayed feet. Look straight ahead, consciously tighten the inner thigh muscles, and also pay attention to tightening the scapular muscles.
3, the correct action of the foot landing. When the sole of the foot touches the ground, the center of gravity should be on the heel, so the heel touches the ground first, and then the front heel. At this time, pay attention to abdomen, don't swing your upper body, and don't take too big steps.
4. Exercise consciously. When we walk and stride, we should pay attention to the use of heel strength. When the heel touches the ground, you feel the stretching of your legs and subconsciously lift your anus and shrink your buttocks, so you can easily lift your buttocks.
Because the scapula is still attached to trapezius muscle, rhomboid muscle and other muscles, it allows us to make such diverse movements. Modern people seldom use the scapula because of their stiff shoulders, and most people only move the glenohumeral joint when they move their arms. Most people don't move to the scapula. Over time, the surrounding muscles will weaken and harden, and the scapula will not be able to move freely.
In this way, the shoulder joint that works with it must undertake more work than usual to make up for the function of the scapula, which leads to the overuse of the shoulder joint, so the problems of shoulder, cervical vertebra and back follow one after another.