The shoulder is the hub of upper limb movement and the most mobile joint in the human body. It can rotate almost 360 degrees
The smoothness of shoulder movement is very important during exercise, but the shoulders must be involved in any upper limb movement! When your shoulder mobility is limited, it can cause a series of problems!
Today I will introduce to you an action to improve the external rotation range of our shoulder joints!
The shoulder joint is very flexible and can perform a wide range of motion in multiple planes. The external rotation range of the shoulder joint is very important in training. In the press, front squat, clean and jerk and other actions, sufficient shoulder external rotation is required. Rotation range will make your movements easy and smooth!
This is a stretching action that you can do as a warm-up before exercise, or as a separate improvement exercise!
The action is as follows!
Use a wooden stick or long training stick
Kneel down, raise your arms, and assume a shoulder push position ( The angle of the upper and lower arms is about 90 degrees (the upper arm is parallel to the ground), grab the wooden stick with one hand, located outside the upper arm, place the other end of the wooden stick on the ground, and tilt it forward to fix it, and then apply force to drive the shoulder joint to external rotation. !
Maintain this static posture for 15 seconds
Notes
1. When applying force, be careful to use the wooden stick slowly and lightly. Do not lean too much to avoid shoulder joint impact and rotator cuff muscle strain
2. Keep your breathing even and your body posture stable!