< strong>Shoulder pain from push-ups: This is a mistake to avoid
Push-ups, a time-honored training exercise. We can see push-ups in every corner of the world
But not everyone can complete a perfect one Push-ups, many people make some mistakes when doing push-ups. Leading to a wide variety of injury symptoms! One of the most prone to problems is the shoulder!
Today I want to help you correct one of the most common mistakes: palm inward rotation (shoulder internal rotation)
Many people will have their fingers facing inward when doing push-ups (as shown below)
The palms face inward, causing the shoulders to be in aThe state of internal rotation. It is undoubtedly bad to perform movements with excessive internal rotation of the shoulder
1. It will cause us to lose the stable position of the scapula (sinking and retracting), internal rotation of the shoulder is often a state of lifting and valgus the scapula, which will make the space under the acromion narrow, the shoulder movement will be limited, and it will not be able to move freely, which can easily cause shoulder pinch!
You can try it with your bare hands, put your thumbs down, internally rotate your shoulders, and perform push-ups with your bare hands! You will find that you are prone to shrugging and feeling stuck in your shoulders!
2. Causes excessive shoulder abduction, causing excessive pressure on your shoulders
If your fingers are facing inward, your elbows will have to open outwards when your body goes down, which means your shoulder joints are prone to excessive abduction; it is also easy for your elbows to fall on your wrists. outside rather than directly above. The pressure on your shoulders will be greatly increased!
What should we do?
The position of your palms will indirectly affect the position of your elbows and shoulders.
1. The correct palm position is to have the fingers facing forward, but the palm must produce an external rotation torque, which will Adds more shoulder joint stability.
2. After touching the ground, apply force in the direction of outward rotation
Put your upper arms closer to your body (the angle is less than 45 degrees), place your hands on the ground, directly under your shoulders, and rotate your shoulders slightly externally. Imagine that you The palm of your hand is screwed into the ground like a screw! This will help stabilize your shoulders and make push-ups easier! Also avoid injuries!