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You have a winged scapula When the shoulders protrude from the upper back in an abnormal position. This condition has the ability to force a window unless the shoulder blades can be brought together. It may not be easy to lift the object and get dressed, but it does affect your ability to do so. Fortunately, there is. are exercises This will gradually improve your position and make it worse. Let’s look at what exercises you can do.
Winged scapular motion.
There are a number of exercises available to help Improve your posture and the condition of your shoulder blades. You need to choose exercises care to make sure you are not doing something terrible. Here are the best ones exercises for you to try:
1. corrective training routine
Your physical therapist will likely start with a corrective exercise exercise training to help to resolve this issue. This method consists of identifying the primary cause of your condition. Your therapist will prepare you for this by looking at how your body aligns in fixed positions and how it moves in basic patterns of rotation, crouching, lunging, etc. Often, your body is not the primary cause of your condition. scapula But it is the moving basin or the moving spine. Correction. exercise helps Identify these problems and correct them to improve your posture.
2. passive withdrawal of the shovel
Just the best wing scapula exercises The idea is to relax the backbone and let gravity attract the shoulder blades.
- Kneel on the floor and allow the shovel to stay just above the hands, the poor manange joint resting on the knees.
- Stretch the belly to the ground, slowly extend the hips and keep the arms straight. Lower your head at the shoulders in a relaxed position.
- Breathe in, bring the shoulder blades together and slightly extend the hips. Take 5-10 breaths in this position and relax. Repeat this 3 times.
3
The main purpose of this exercise is to reveal the bust somewhat and not move forward.
- Stand in a doorway with one foot in front of the other. Make sure your foot is always facing forward.
- Place forearms in doorway, making sure arms make a 90 degree angle.
- Slowly change from authority to forelegs and shoulder blades together. hold a range of 5 breaths and repeat the same once the legs have changed.
4. shoulder blade posture
Looking for Wingman. scapula exercises to improve your fitness? Try scapula protraction for help .
- Get an exercise Group together and hold one of the ends at shoulder height.
- Hold the elbow by pushing the arm forward until you can extend the elbow. Try to exert strength in the shoulder. If you cannot fully extend the elbow, move as far as possible.
- Return to the starting position after a few seconds.
5. serratuspers
This helps Improve shoulder mobility and hold scapula in the normal position.
- Take a medicine ball, keep it in both hands and lie on the floor.
- Grip your own elbows. Slowly lead the ball into the help your shoulders. Make sure only the shoulder tool moves with the ball.
- Slowly bring the ball back and repeat.
6. push-up shoulder blades
This is one of the best wing scapula exercises Not only does it bring your shoulder blades back to normal, helps It can be boosted. You need to do this the right way to ensure that you are strengthening the main shoulder muscles. You will also notice an improvement in your attitude the exercise Your back muscles will strengthen that you are standing upright and sitting up.
- Place your hands under your shoulders and keep your fingers in contact with the area to create a shelf. Keep your head in line with your body, keeping your hull tensed and neck in a neutral position. Avoid bending your neck and keep your muscles muscular each day.
- For example, what distinguishes it from the classic push-up is that you do not need to bend your arms, but you do need to squeeze your shoulder blades together and lower your body.
- As soon as the arms are ready, return to the starting position the scapula together. Keep the back flat and repeat this over and over.
7. peel back to the back of the neck
The goal of this exercise To create a better shoulder motion is to target your lower bony muscles. Your lower traps have a chance to freeze weaker if you do not work on them during your workout. The exercise can help Increase areas along the breast mobility.
- Grab the ends of an exercise Tie your hands together and bring your arms over your head.
- Keep elbows straight and pull arms down to your side.
- Grasp the tire around your neck and slide your shoulders back. Lift your arms behind your neck and extend the tire.
8. external rotation of the shoulder above the shoulder
A healthy shoulder requires external shoulder rotation. It should also be helps keep your scapula in the correct position. By doing this exercise regularly overcome overhead arm action with the best stability.
- Stand upright with the right arm extended at shoulder height.
- Keep your elbow bent at 90 degrees and then slowly mentally rotate your shoulder. Make sure your forearm is pointing to the floor.
- Now take a small dumbbell in your hand and rotate your shoulder from the outside. You should rotate it 180 degrees, but do not go further than the point where your forearm points to the ceiling.
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