How can I choose the best exercise to stabilize Scapular?

Scapular stabilization exercises are exercises designed to strengthen muscles that hold a shoulder belt, a bone structure that includes blades and collars that support the weight of the arms in its normal neutral position. The purpose of these movements is also to strengthen the muscles that keep the blades stabilized during lifting movements to better support the shoulder joint. Finally, scapular stabilization exercises may include sections for the tight muscles of the upper body, muscles that can inhibit scapular stabilizers from the proper functioning. Therefore, several muscles must be accepted to maintain the stability of this joint through their connection to the blades. Four muscles of the rotator cuffs - supraspinatus, infraspinatus, teres minor and subcapularis - are often assholed by scapular stabilization because they are responsible for stabilizing the glenohumeral joint. First, the muscles of the upper back must first be strengthened that are attached to the shoulder blades, namely trapezoids, serratus front and cosmoRec, because they hold them in place and therefore support the rotary cuff in their work.

Trapezius is a large, superficial muscle of the upper back that shrugs, pulls and compresses the shoulder blades, depending on the part is activated. While the upper trapezius can become quite tight and excessively active from the shoulder hunching, the middle and lower trapezoids are usually weak, which can lead to the shoulders that are around. The same applies to the diamonds that are found under the trapezoid and which also pull and depressions, or pull down and pull down, shoulder blades.

To strengthen these muscliky, the proposed exercise is a scapular slide on the wall, which includes standing back to the wall, legs about 12 inches in front of the wall, and elbows and joints to the wall, so the arms mimic the movement of the Lata and keep the blades overcast and depressed. Then they should slip back down to w as far as it can without UVHe poured the shoulder blades or allowed the elbows or joints to start from the wall and repeat.

Another muscle of scapular stabilization is serratus front, ribbed muscles found under the chest on both sides of the ribbon. In addition to stabilization, Serratus the front pulls the shoulder blades forward and apart and also rotates them up. To strengthen this muscle, experts of push-up Scapular Prodraction and download, which begins with a military or kneeling push-upposition. From this position with the shoulders directly above the hands, he should first draw the blades together and then decompose the shoulder blades. Returning the shoulder blade to the neutral should also perform one push-up repeat and then repeat all three movements.

The final component of scapular stabilization training stretches those muscles that are antagonistic against scapular stabilizers and can therefore prevent them from their work. In many cases, solid pectoralis main and front deltoid muscles that pull their shoulders forward and alternate internally, require the most stretching. For stretchingThese muscles, which are located in the front of the chest and shoulder, should happen in the door with one hand located on the back of the frame, palm forward and arm stretched to the side to the height of the shoulders. Keeping the blades in depression, it should slowly avert their chest from its extended hand and apply a section to pectoral and holding for 20-30 seconds before repeating on the opposite side.

Similarly, it is recommended to stretch the upper trapezoid, especially for those who sit in front of the computer for a long time. To achieve this, she should be sitting or standing up to get her hands behind her back, raising their hands straight and chest. She pulled her head and slightly tucked her chin, should withdraw on her shoulders and at the same time press the shoulder blades, optionally tilt the head to both sides to deepen the section. This section should be held for 20-30 seconds and played several times a day for sedentary office workers or anyone who bears a load like a briefcase on its side.