Self-correcting pterygoid shoulder

According to the situation of the winged scapula, from posture assessment to muscle stretching, to detailed explanation of training movements.

What is winged scapula? When the scapula begins to deviate from the ribs and makes people look like angel wings from behind, it may lead to imbalance of arm and shoulder movements.

Before starting to improve, we need to make a posture assessment. Starting from the back of the object, ask the other side to raise their hands flat first. In the process of lifting up gradually and then down gradually, we can find whether the scapula deviates from the ribs or not.

If it is due to excessive tension of the rhomboid or levator scapula muscles, it needs to be improved through muscle stretching, which needs to be repeated several times a day within a week, lasting 30 to 60 seconds each time. The diamond stretching requires the other side to lean against the wall. Without leaving the wall behind the buttocks, the hands overlap and stretch forward as far as possible.

The extension of the levator scapula muscle should first distinguish which side is too tight. Look down at the muscle on the less tight side. The back is as close to the wall as the back. Strengthen the neck extension downward with the hand, and raise the other hand upward.

If there is a round shoulder, it may be that the muscles of the back, pectoralis minor and subscapularis are too tense, and these muscles need to be stretched.

Dorsal muscle extension:

Extension of pectoralis minor muscle:

Subscapular muscle extension:

After the posture assessment and muscle stretching mentioned above, if the problem is to be improved, the chain of the foresaw muscle should be strengthened. There are six movements on this side: fruit picker, back of arch, forward stretch stretch band extension, drilling wall, body support and straight arm pull-down of the foresaw muscle. The fruit picker should first fix the elastic band behind his body. At first, he should let his arm stretch forward as far as possible. It will be like picking apples forward and up again. Then, he should maintain the extension of his shoulder blade. Don't let his arm retract directly until he lowers his arm.

The prone position of the arch back should start with the prone + position. First, the back should be arched, then the body should be pushed forward to the ankle with the hand. During this period, the shoulder blade should be able to cover the body completely and reach full extension.

The forward stretch band extends forward with both hands holding the stretch band, and gradually unfolds both hands, but care should be taken not to let the scapulae close to each other, because at this time we should concentrate on the chain of the serratus muscle, not the rhomboid muscle.

To drill the wall, you should first hold your fists with both hands and lean against the wall with your arms straight. You should try to stretch forward and let the scapula extend. But don't deform the whole thoracic spine, because it is still necessary to train the foresaw muscles to avoid the compensation of the spine, and then turn your fists outward, as if you let your hands drill into the wall.

This is a more advanced training action, the body support + to support the state of the whole body forward, so that the body maintains equal length contraction, although this action will also be applied to the abdomen, but pay more attention to the sensibility of the serratus muscle, as far as possible to maintain the movement for 5 to 10 seconds.

Compared with the normal straight arm pull-down, this action should be more focused on the training of serratus anterior muscle. Therefore, when the arm stretches forward, the thoracic spine should not be deformed. In this situation, bearing weight is a more advanced action like the previous one. It is necessary to establish the sensibility of serratus anterior muscle and try again.

With regard to winged scapula, it is necessary to judge which side of the muscle is too tight by posture assessment. First, try muscle stretching to improve the over-tightened muscle and the squeezed nerve. After the muscle has been stretched, the serratus anterior muscle can be trained and forged.