In In sports training, the shoulder is the most prone part to injuries. I believe many people are troubled by shoulder injuries!
The shoulder is the hub of upper limb movement and is in a very important core position! No matter what upper body movement you do, your shoulders are involved!
If your shoulder is injured! Then you'll have to give up all upper body training!
Today I would like to introduce to you three tips to protect your shoulders:
Actions such as Upright Row, behind the neck pull downs, and behind the neck press.
For most people, the risks of these movements often outweigh the benefits. These movements can easily cause rotator cuff wear and impact! Previous articles have also introduced it in detail!
If you do these movements, you will chew up your shoulders and your shoulders will become bad. So in order to protect the health of your shoulders, the first thing to do is not to do anything that will hurt them.
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Tip 2: Develop shoulder mobility
Rounded shoulders and hunched back, and insufficient shoulder mobility are another major culprit of shoulder injuries. The joint is the most flexible joint in the human body. It can move freely in multiple planes. Once its range of motion is limited, it is easy to have problems when performing movements such as raising the arms above the head, shoulder presses, pull-ups, etc. Risk of injury!
The main focus of developing shoulder mobility is: releasing the muscles that restrict your shoulder mobility + mobility strengthening training!
Tight latissimus dorsi, chest muscles, triceps, etc. will limit your shoulder movement! Perform the movement with your shoulders in a disadvantageous position (shoulder internal rotation, forward lean). Many times, we can solve these problems through some simple actions (fascial release, stretching, etc.) to help restore or improve the athlete's range of motion.
At the same time, we also need to incorporate some flexibility training to make our shoulders smoother. Here is a good action: ground sliding
Sliding the ground is a good move. Perform 10 times each time. When sliding up, exhale forcefully through your mouth for 5 seconds. The following are the key points of the action:
1. Adduct and press down the scapula.
2. Continue to let your arms and wrists resist the ground (ideally, your hands must be on the ground).
3. When your hand slides above your head, imagine that your forearm is pushing down without leaving the ground.
4. When sliding up, if you encounter an uncomfortable point, stop going up. Do not force it up. You can relax your front shoulders before trying.
Tip 3: Strengthen the shoulder stabilizing muscles!
Doing shoulder stabilizer (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.
We often see people trying to build bigger, sexier muscle groups while neglecting the smaller stabilizing muscle groups. This is undoubtedly bad!
Rotator cuff muscles (supraspinatus, infraspinatus, teres minor, scapula Inferior muscles) Although actually a small muscle group and not the main source of strength, they work together to surround the shoulder and humeral joint, stabilizing it. But it plays an important role in stabilizing the humerus of the upper arm and shoulder during a wide range of shoulder joint movements.
If our muscles are insufficient or unbalanced, the shoulders will not be in a very stable state during training, which will not only affect the quality of our training, but also increase the risk of injury! Recommended reading: A complete list of rotator cuff training exercises