The fastest way to open the shoulders and open the shoulder blades in yoga?
- The fastest way to open a scapular seam?
- Does opening the shoulder make the shoulder wider?
- What if you can't put your hands behind your back?
- The method of opening shoulders with Hongquan?
The fastest way to open a scapular seam?
Opening scapular sutures is a stretching movement that can help relax shoulder muscles and increase shoulder flexibility. Here are some tips to help you quickly open the scapular seams:
1. Corner stretching: stand facing the corner, put your hands on the corners on both sides of the wall, then take a step forward, put your body close to the corner and feel the stretching of the shoulder blades outward. Hold this position for 15-30 seconds, then relax.
two。 External rotation shoulder blade stretching: sit in a chair, put your hands on your thighs, and then rotate your hands outward so that your palms face the ceiling and feel the stretching of your shoulder blades outward. Hold this position for 15-30 seconds, then relax.
3. Yoga wing stretching: sit on the ground with your hands straight forward with your palms facing each other, then rotate your arms outward so that your palms face the ceiling and feel the stretching of your shoulder blades outward. Hold this position for 15-30 seconds, then relax.
4. Deep breath stretching: stand or sit down, take a deep breath, then slowly raise your hands, straighten your arms above your head, and feel the stretching and opening of your shoulder blades. Hold this position and take 3-5 deep breaths, then relax.
Please note that everyone's physical condition and flexibility are different, so before doing any stretching, make sure you are in good condition and avoid overstretching or any discomfort. If you have any health problems or pain, please consult your doctor or professional physiotherapist for advice.
The back can be coated with a small amount of talc powder or essential oil, and then both hands on both sides of the spine, and then to the inside of the scapula, slowly upward, from the bottom up slowly, and then along both sides of the back back to the middle of the waist, and then repeatedly, scapular suture adhesion will slowly improve, preferably under the manipulation of a professional physician.
Does opening the shoulder make the shoulder wider?
No, I won't. Shoulder opening is to exercise the flexibility and elasticity of the shoulder through scientific methods, so as to improve the elasticity and flexibility of the connection between the shoulder and the arm.
And shoulder opening can not only improve the elasticity and flexibility of shoulder joints, but also improve the tension of arms, so that you can complete various yoga movements more smoothly in the process of doing yoga.
It won't get wider.
Because shoulder opening is only an action to train shoulder muscles, its main function is to enhance shoulder muscle strength and improve shoulder lines, without changing the shoulder bone structure.
Whether the shoulders are broad or not mainly depends on the individual's body size and bone structure.
If you want wider shoulders, you can do some muscle training, such as push, dumbbell birds and so on.
But be careful not to overtrain and cause muscle strain or shoulder bone damage.
At the same time, maintaining a reasonable diet and adequate sleep is also an important factor in healthy muscle growth.
What if you can't put your hands behind your back?
1. You can't put your hands behind your back. This may be caused by a lack of flexibility or tension in the muscles of the shoulder and back.
Putting your hands behind your back requires high flexibility in your shoulders and back, and if the muscles in these areas are tense or lack of exercise, you will not be able to complete this action.
3. To improve this situation, you can do some shoulder and back stretching exercises, such as shoulder rotation, back stretching and so on.
In addition, you can try to use exercises such as yoga or Pilates to increase your flexibility and strength.
Sticking to proper exercise and stretching can gradually improve the flexibility of your shoulders and back, making it possible to fold your hands behind your back.
If you can't fold your hands behind your back, you can try the following ways:
Find a support, such as a table, chair, etc., let you put your hands on the support, and then tilt your upper body forward to achieve the movement of putting your hands together behind your back.
If you can't find support, you can also try to put your hands on your chest and tilt your upper body forward. You can also fold your hands behind your back.
The method of opening shoulders with Hongquan?
Open shoulder, shoulder joint 8 anatomical movement forms and corresponding postures, be sure to know that people who know something about anatomy know that flexible shoulder joint (glenohumeral joint)
The asana movements related to the movement direction of the shoulder joint must be practiced, and if a certain movement position cannot be achieved, it is more necessary to practice pertinently. Only in this way can the shoulder of Hongquan be more scientific and effective.
8 major forms of movement of shoulder joint (glenohumeral joint)
And the corresponding open-shoulder pose
1. Flexion
Shoulder flexion, to put it simply,
The arms are raised above the head on the front side of the body.
There are a lot of arm lifting movements in yoga shoulder opening.
Such as puppy style and variants, lower dog style, etc.
2. Extension
To put it simply, shoulder extension
The act of stretching the arms backward.
Sitting and standing + arms stretching backwards, etc.
3. Abduction
To put it simply, shoulder abduction
The arms are opened or raised at the sides of the body.
4. Adduction
To put it simply, shoulder adduction
It is the process of abduction and retraction of the shoulder joint.
5-6. External rotation-internal rotation
Shoulder external rotation, to put it simply.
That is, the arm rotates from inside to outside.
To put it simply, internal rotation of the shoulder joint
That is, the arm rotates inward and outward.
The upper arm is external rotation, and the lower arm is internal rotation.
7. Horizontal abduction
Horizontal abduction of shoulder joint
That is, the arms are raised horizontally and open outward horizontally.
8. Horizontal adduction
Horizontal adduction of shoulder is simply put.
Is the horizontal adduction of the shoulder after abduction.