Shoulder stability is very important in training. Many people often lose good training effects due to insufficient shoulder stability during training! Only with a stable shoulder can your upper body training be successful!
Although the shoulder joint has a large range of motion, its stability is weak due to the lack of bony support. Therefore, shoulder joint instability is prone to occur, which may further lead to shoulder injuries.
Today I will introduce an action to help you strengthen the stability of your shoulders!
Prone side support
Purpose: To lift the shoulders Head Stability
Prone support and lateral rotation require good shoulder stability to ensure smooth movement and avoid shrugging and internal rotation of the shoulders!
The picture below shows the bone structure, capsular ligament stabilizing tissue and muscle stabilizing tissue of the shoulder joint. Stabilizer muscles include the rotator cuff muscles, which play a very important role in maintaining joint congruency. When the joint capsule and ligaments are loose, the muscles must compensate. This is why when the shoulder joint has multidirectional instability (Multidirectional Shoulder Instability), we focus on strengthening the muscles.
First assume a push-up position with your legs crossed
Then support the ground with one arm, support the whole body with the shoulder, and rotate backward
< p>Finally let your body assume a side plank position!Note:
Always keep your trunk stable and do not bend your spine. Flexion, the phenomenon of rotation
Place your hands directly below your shoulders, bones and gravity Vertical, which requires less muscle force, because in this position, the inherent strength of the bones is used to help support the weight of the body.
When the hands are placed above the shoulders, more force is required. Large muscles exert force to maintain posture, which will cause your rotator cuff muscles to work! If the muscles are insufficient or too tired, it will cause the shoulder to lose stability! : both">