Do you feel tension and soreness in your shoulder and neck from time to time, especially when doing household chores such as keyboarding, writing, laundry and cooking, and once your arm does any movement, your shoulder is tense and don’t want to be, it is likely that your shoulder joint movement pattern has a problem.
A. What kind of people are prone to shoulder and neck pain
1.The upper side of the shoulder is flat in the relaxed state, and there is a tendency to lift it up
2.Golfers
3.Long-term desk-bound workers
3.Nanny, housewife
Second, shoulder joint movement pattern test
First of all, let’s do a simple test, face the mirror, straight arm front flat to shoulder height and then arm backward, repeat three times, see if you have obvious upward shoulder lifting action, if so, congratulations, the training method introduced in this article is perfect for you. If you can complete the whole action smoothly and the shoulder blade does not appear to lift up, then it means that the body does not have neck and shoulder pain.
Third, the formation of cause analysis
The scapula mainly plays a stabilizing role in the forward movement of the arm, controlling the free movement of the arm. If the scapula is raised when the arm is moving below the shoulder height, the shoulder joint’s movement pattern is wrong, manifesting as an over-activated contraction of the superior trapezius muscle and the scapular raphe, which will always feel fatigue and soreness in the shoulder and neck area.
Fourth, corrective training
1.Pulling the upper trapezius muscle bundle: 20-30 seconds, 2-3 sets
2.Pulling the scapularis: 20-30 seconds, 2-3 sets
3.Activate the front serratus: scapular extension and retraction, suggest 15-20 times, 3-4 sets
4.Strengthen the middle trapezius muscle bundle: can hold a heavy object to complete, suggest 15-20 times, 3-4 groups
5.Strengthen the lower trapezius bundle: 15-20 times, 3-4 sets
V. Summary
By pulling and loosening the upper trapezius bundle and scapular lift muscle, activating the front serratus, strengthening the middle and lower trapezius bundle, inhibiting the force of the upper bundle, stabilizing the scapula and restoring the correct movement pattern of the shoulder joint, so as to effectively reduce the involvement of the upper shoulder muscles during arm activities and achieve the purpose of relieving shoulder and neck pain.