2 simple exercises that will help with pain in the shoulders Bashny.Net

You feel a dull pain in the deltoid muscle or severe pain between the shoulder blades? These pains can appear from a long strain or weakness and inertia of the rotational muscles of the shoulder and muscles of the scapular region.

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The shoulder joint is the most movable joint of the human body. It allows us to raise a hand to have her back, to reach my own back. The shoulder joint is surrounded by powerful muscles and tendons that are actively ensure its stability by their efforts. These include the supraspinatus, infraspinatus, minor round and subscapular muscles, which form the rotational cuff.

Each of these muscles performs its function: the subscapularis rotates the arm inward the supraspinatus — shoulder raises and presses the head of the humerus in the articular cavity of the scapula during abduction of the shoulder to the side. The main power drain is determined by the deltoid muscle and the supraspinatus muscle works as a commander, directing the efforts of the deltoid muscle. The infraspinatus muscle rotates the shoulder outwards, and the small round also rotates to the outside and brings the hand to the body.

The tendons of the muscles of the rotator cuff, like all tendons have a relatively poor blood supply. Insufficient blood supply to the tendons of the rotator cuff leads to frequent development of degenerative changes: a so-called tenuate.

2 simple exercises that will help:

Breeding hand in hand

Main muscle: trapezius muscle, rhomboid muscle, the widest muscle of the back.
This exercise has the added advantage of stretch the pectoralis major muscle.

• Take a tight rubber band and raise your hands above your head.

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• Keep blades in, pinch your elbows and lower the hands to the head. Stay in this position for 10 seconds.

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Start with one sets of 10 repetitions, and gradually increase to three approaches 10.

Attention!
• Do not lift the chin, and vegimite neck!
• During exercise, do not lift the shoulders!
• Keep your back straight!

Breeding dumbbells

Main muscles: infraspinatus muscle, small round muscle

• Grab a dumbbell, bend your elbows, hold the dumbbells at waist level.

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• Continuing to keep hands at waist level and slam the dumbbells to the sides and hold this position for 10-15 seconds.

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Start with one sets of 10 repetitions, and gradually increase to three approaches 10.

Attention!
• Do not pull or strain your wrist!
• Angle in the crook of the elbow should be 90 degrees.
• Keep your elbows away from the body!

Most of the damage of the rotational muscles of the shoulder comes from eccentric overload, therefore, the gradual strengthening of these muscles will be used for the prevention of injuries! published 

 

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Source: vk.com/wall-23903469?w=wall-23903469_2954