Many readers are interested in the right subject: the 11 best exercises for scapular stabilization. We are happy to report that the manufacturer has already done a study of current research on your fascinating subject. We can give you a wide range of answers based on the latest medical reports, advanced research papers, and sample surveys. Find out more.
The scapula The very large bones of the shoulder girdle connect the humerus to the clavicle. The serratus frontalis and rhomboid of muscles keep this bone flat against the rib bone. Damage to these muscles can grow your muscles. scapula condition called “winging.” Wings can be done on one or both shoulders. scapula Projection. Right scapula. stabilization exercises Serratus frontalis and Rhomboideus help immobilize the muscles scapula Against long-term damage.
Exercises to stabilize the scapula
The scapula is often sensitive to scapular injury due to their requirement to perform strong swimming strokes. Movement of the upper arm during the swim stroke in scapular injuries that result in a condition called swimmer’s shoulder. For example, ordinary people are also very susceptible to this problem, so the following list of exercises Can be performed to stabilize the scapula :
1. dumbbells lying down
- Lie on your back on a bench or floor and hold a light dumbbell in each hand. Place your palms inside and straighten your arms.
- Then push the arms further up and keep the windows parallel to each other. For example, the windows will separate the blades.
- Return to the original stand and perform 10 to 20 reps. the exercise Pole up increases the number of persons in charge in the exercise.
2. push-ups plus.
- Place yourself in push-up position: here your body is horizontal, facing down, arms extended at the broad shoulders. Place your head on the right side of your backbone.
- Lift yourself up by stretching the window to your forehead lobe and squeezing your shoulder blades together. Extend your arms and let gravity bring you back to your starting position. repeat the workout 10-20 times a day.
3. Rhomboideus Tendencies
Rhomboida major and minor are two important muscles that anchor the scapula in space. These muscles must be anchored to keep the shoulder-waist active.
- First, place your right hand under your left shoulder and feel the rack with your left hand on your right shoulder.
- Hold this for 10 seconds and then relax; do 10 repetitions for each arm, twice a day.
4. shoulder circles with ball
- To perform scapular stabilization exercises The ball must be reminiscent of a tennis ball. The ball must be easy to grip and just fit and go in the hand.
- Using a ball on the affected hand makes a radial, upward and downward motion with the ball holding the elbow.
- Keep the ball continuously moving for one minute, then rest in the correct minute direction. Repeat. the exercise 10 times daily.
5,
- Holding an exercise Group into hands and lift arms at shoulder height.
- Bend the elbows lightly and relax the window in the whole direction. exercise regime.
- Extend the tire over your chest and keep your arms parallel to your chest.
- Repeat this exercise Several times. Slowly bring you to a exercise level with the stronger tire support. This exercise is great for training the rhomboids, posterior deltoids, and mid trapezius.
6. face pulls.
Face pulls still have the same goal as the band.
- Stand on an adjustable pulley that hangs slightly above your head. Once you handle the rope caps (attached to the pulleys of the pulleys) on each hand, pull back until your arms are fully extended.
- Starting at the elbows, bend the arms to either side of the head, keeping the body and stomach straight. exercise regimen.
- Extend the arms again and repeat the above steps a certain number of times.
7. slinger swing
The pendulum swings scapular stabilization exerciseis Very good for training numerous muscles such as the delta muscles, dermal sacs, rotator cuff, suprasp muscles, and bursa muscles.
- Lean into the diet and ask for help putting one of your hands into the diet.
- Rotate the other arm 10-12, backward and sideways. Rotate the other arm clockwise and against the clock.
- Repeat the same procedure with the other arm.
8. pleats.
This is one of the most effective ones! scapular stabilization exercises It really helps. Implementation. the exercie :
- Stand or sit but keep your back and neck straight.
- Lower your chin and move the window back slightly. In this position, squeeze your shoulder blades together to experience a light rack.
- Hold the window in this position for 5 seconds and repeat. the exercise 10 times. Remember, you should not experience any pain during the performance. the exercise .
9. shoulders
- Stand with your back and neck straight. Keep your arms along your sides and your palms facing forward and slightly away from your body.
- Begin to gently lift your shoulder blades and try not to feel any pain. the exercise .
- Hold yourself in this position for 5 seconds and repeat the step 10 times.
10. bring your shoulder blades forward toward the wall.
- Place your arms against the wall and keep your back and neck straight. In this position, the shoulder blades should be fully pulled and the elbows need not be bent if against the wall.
- Gradually change posture by relaxing the shoulder blades (extend arms). Hold in this position for 2 seconds direction and return to the starting position.
- Repeat the exercise 10 one and make sure there is no pain.
11. dart
- Lie on your stomach with your face and place your arms along your sides. exercise Your palms can point up or down.
- Squeeze your shoulder blades together as you gently lift your bust and arms off the ground.
- Once you have reached the most comfortable height, hold this position for two seconds and return to the starting position.
- Repeat the above steps of scapular stabilization exercises 10-20 times if no pain. & lt; pran & gt; Hold your hands against the wall and keep your back and neck straight. In this position, there is no need to bend the elbows when the shoulder blades are bound to be fully compressed and lean lightly against the wall.
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