Die besten Übungen bei Schmerzen in der Schulter (Verspannungen lösen)
The shoulder is usually understood to mean the entire shoulder girdle. He moves both arms in different directions and fixes them on the trunk. Therefore, it is important to consider the entire chest when it comes to a healthy shoulder. Here we combine mobility, strengthening and triggering.
- Reach Through
- Shoulder muscle trigger
- Shoulder- & back - flow with Nico
Due to anatomically extensive mobility of our shoulders, there is an increased risk for injuries. Therefore, it is even more important to support the shoulder in its function.
Your stand is a little wider than shoulder wide. Lift your arms forward to chest level and sit in a deep squat. Your back is long and your knees are pushing apart. At the bottom you open your body to the left side. Lift your left arm in a stretched position and rotate with your entire thoracic spine. Meanwhile you can place the right hand in front of you or apply pressure on the inside of your thigh with the elbow. Your gaze follows your hand upwards. Once you have done the exercise on both sides, stretch your arms upwards, next to your head. Repeat the sequence several times.
While lying on your belly, begin by interlacing your fingers behind your neck. Press lightly on the back of your neck with the palm of your hand. Now pull your shoulder blades down towards your back and raise your elbows. Then stretch your arms so your elbows are next to your ears and your thumbs are pointing towards the ceiling. Push your shoulder blades towards your ears. Now raise your arms a little more and rotate over your shoulder without bending your arms until they are at 90 degrees to your body. Pull your shoulder blades together and continue to bring your arms down until your hands touch your hip. Without touching your buttocks, raise your hands and rest them on your lower back. Repeat the elbow lifting from the beginning and carry out the same movement in the opposite direction in the same controlled way.
The plank works the entire core musculature. Position your forearms on the floor so that your elbows are under your shoulders. Here's what you should keep in mind during your plank: active shoulder blades, tighten abdominals, glutes and legs. Simplified, the support can be performed on the knees.
Shoulder muscle trigger
A smaller but quite important muscle is the infraspinatus. The muscle is placed on the shoulder blade and is particularly responsible for rotational movements of the shoulder and arm, which is why it can quickly tighten through monotonous and low-movement activities. The easiest way to trigger the infraspinatus is to put your Triggerding on the ground and lay down slowly on it. Before that, tap your shoulder blade with your opposite arm.
Now, when you start to rotate your arm, you can feel that a muscle is coming towards the shoulder blade. Place yourself on the Triggerding with exact the same point and after some time you can start with slow rotational movements out of the arm.