Protect Shoulders: Don't Do Three High-risk Exercises

- Sep 07, 2018-

In sports training, the shoulder is the most prone to injuries, I believe many people have shoulder injuries.

Shoulder is the hinge of upper limb movement, in a very important core position.

Whatever you do with your upper body, your shoulders will be involved.

If you have a shoulder injury, you will give up all your upper body training.

How do you protect your shoulders?

The first thing to do is not to do some high-stakes shoulder training.

Today I'm going to tell you about some of the most dangerous shoulder injuries:

The back of the neck

It is believed that many people will have the condition of shoulder kaka when doing the back of the neck putt, and the shoulder will feel uncomfortable and have the sound of friction or pulling at a certain range. Some people only do local putt in order to "flash" through that section.

The push motion what we do with the shoulder joint is an outward motion.

Those who know the anatomy should know that the shoulder joint abduction is not actually along the (normal side) coronal plane, but in its first 30 degrees or so, called the scapular plane, this is the best Angle of shoulder joint movement.

The humerus is less limited to the plane of the scapula than it is to the frontal side (coronal), or to the elevation of the hand (e.g., shoulder push) in that plane is ideal and safe.

And neck put excessive levels of shoulder joint outreach (shoulder blades back and trapezius muscle is in equal length contraction) posture can limit the upward rotation of the shoulder blade (shoulder outreach to the shoulder blade and mutual coordination, the shoulder blade if restricted, limited will shoulder joint mobility), leading to cannot be smoother for head to take action, there will be a severe case of acromion impingement under risk.

The upper arm of the stool bends and extends

The upper arms of the stool flex because the center of gravity is completely in front of your body and it's easy to strain your shoulder.

When your arms are down, it's easy to cause the head of the humerus to slide forward beyond the natural neutral position.

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This not only puts your shoulder in an unstable and fragile position, but the head of your humerus will cause a lot of pressure on the front of your shoulder before it slides, leading to the risk of shoulder injuries.

Especially if you're flexing your upper arm with a chest and a hunchback in front of your head.

Rowing upright

Upright rowing of the shoulder joint is mainly a (outward) movement, normal will not have any problems.

However, when using barbells (especially narrow Spaces), you will be forced to add an inturn of the shoulder joint.

While the shoulder abduction is performed when the shoulder joint is turned inward, it is easy to cause the compression and friction of the tendon and ligament under the shoulder peak, and the shoulder pain comes for a long time.

You can try this on your own, turning your thumb back to your body in a shoulder-for-shoulder position to extend your arm up to 90 degrees.

Particularly for novices, or those with a history of shoulder impingement or shoulder pain, hunched shoulders, shoulder inactivity, upright rowing is more risky.

Final note:

Not every move works for your body, and for most people, the risks often outweigh the benefits, which can easily cause rotator cuff wear and impact.

If the shoulder is not feeling well, stop training and re-examine.