Improve shoulder flexibility: W push against the wall
The condition of your shoulders is crucial in sports and fitness! Many people have shoulder function problems due to factors in life or training! The most common one is limited range of motion of the shoulder joint
When your shoulder joint mobility is limited. When performing various overhead training movements, it is inevitable that jamming will occur and other joints will compensate! This is undoubtedly bad!
Today I want to introduce to you a good movement to help you improve and enhance the flexibility of your shoulders: W push against the wall
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"W-Push against the wall" is a basic prescription for learning and activating the correct upper body position. It is also a good way to test your shoulder mobility and stability!
He can help you restore the normal position of the thoracic spine: Most people have a curved or rounded thoracic spine (kyphosis) due to their sedentary lifestyle.
Teach and activate the muscles responsible for controlling shoulder bone retraction and depression. Strengthen the upward sliding of the scapula
At the same time, he can also help you
1. Activate the lower trapezius, rhomboids and shoulder external rotator muscles.
2. Stretch the chest muscles and shoulder internal rotator muscles.
3. Reduce the activity (contribution) of the upper trapezius muscle.
How to do it?
Sit or stand leaning against a wall with your arms overhead. Move your elbows, wrists and palms down against the wall until the letter W appears. Hold for 5 seconds and repeat 10 times.
Notes
■Adduct and push down the scapula.
■ Keep your arms and wrists against the wall (ideally, your hands must be against the wall).
■ As your hand slides above your head, imagine that your forearm is pushing against the wall without leaving the wall.
■ When gliding upward, if you encounter an uncomfortable point, stop going up. Do not force it up. .