< strong>Activate shoulders: cheerleader exercise
Before shoulder function activation, we shared the elastic band scapula retraction, the YTWL letters for activating shoulder function, and floor gliding! Today I want to introduce you to another movement: the cheerleader exercise
For shoulder control, it is a simple but very effective movement.
Cheerleading movements are performed using elastic bands to perform a series of movements that emphasize scapula retraction.
How?
Start by grabbing the elastic band with both hands, extending your hands forward at shoulder height, and then spreading them horizontally to the left and right (in the picture below).
Then, return to the original position, pull up with one hand and pull down with the other hand, creating a diagonal pattern. Return to the original position, then switch to the other diagonal.
For those who are familiar with Proprioceptive Neuromuscular Facilitation (PNF) movements Say, these are the positions of D2 flexion and D1 extension.
For development This is a very good posterior chain movement for functional scapular pattern muscle strength and endurance. For the front-side dominant posture caused by sitting for a long time, this movement can move the posture towards the rear-side dominant posture. Push. This movement effectively combines scapular retraction, upward rotation and scapular tilt.
But the real advantage of this movement is the reciprocal nature of our movement. Activities such as middle (see, running, jumping, throwing) always involve "mutually extending arms"
You can use it as a warm-up before exercise, as well as to strengthen your normal shoulder function!
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