< strong>In the previous article"Stabilizing the Shoulder Joint-Important Rotator Cuff Muscle Group" we talked about the importance of rotator cuff muscle stability and strength!
Doing rotator cuff training is like cleaning out water. It’s not sexy or fun, but you need to do it or bad things will happen. Believe it or not, one study showed that 34% of people with no shoulder pain had a rotator cuff tear, and 54% occurred in people over 60 years old. In other words, the absence of pain does not mean that there is no problem, it may just be that the critical point of pain symptoms has not been reached.
The shoulder joint is the most mobile joint in the human body.The stability and movement of the shoulder are mainly responsible for the rotator cuff
The rotator cuff is composed of four small muscles Composed of: supraspinatus, infraspinatus, subscapularis and teres minor, four muscles connecting the scapula and humerus that work together to allow the shoulder joint to make complex three-dimensional movements; allowing the arm to move Do lifts, abductions, stretches, and rotations.
The rotator cuff is an extremely important muscle group. Although the rotator muscles are classified as small muscle groups and are not the main source of strength, they are When the shoulder joint moves in a wide range, it plays an important role in stabilizing the humerus and shoulder of the upper arm.
Injury to the rotator cuff directly affects the stability of the shoulder joint, thereby causing varying degrees of functional impairment. Over-the-shoulder activities can easily injure the rotator muscles of the shoulder. When the arm is raised, the area where the rotator sleeve covers the nodule will push upward, and then rub against the bones of the acromion (the nodule and the acromion). There are bursae between the acromions as buffers). When the rotator muscle sleeve is constantly rubbing and pinching against the acromion for a long time, part of the muscle sleeve may rupture due to wear and tear, which is commonly known as a rotator muscle tear. (rotator cuff tears). And because of the shoulder muscle group, if there is a problem with one of the muscles, it will directly or indirectly affect other muscles or even other joints.
So the shoulder should be strengthened to stabilize the shoulder joint. Rotator Cuff and Shoulder Blade can make the shoulder muscles stronger and help reduce the occurrence of injuries.
Today we recommend another good exercise: elastic band standing position 90. Degree shoulder rotation
You can stand, sit or lie on your back! For Just start with nothing!
How to do it?
Raise both hands (one hand can also be used), the starting position is such as shoulder press, the arms are bent close to 90 degrees, and the upper arms and torso are close to 90 degrees
Then hold the dumbbells, activate your shoulders, rotate downwards until your forearms are perpendicular to your torso, and then externally rotate your shoulders to lift the dumbbells upwards.
Be careful to move slowly and in a controlled manner! Go!
Do 3 sets of 10 reps