Shoulder stretch | Shoulder strength exercises


When you run you know how to keep your chest high and proud, keep your spine long and high, and your shoulders pulled back. But how often do you think about your posture when you are sitting down? The majority of homeworkers – still employing around 7 in 10 people with white-collar jobs, according to one Gallup poll– reported that he was bending over laptops in a to study done at the University of Cincinnati.

If you think the way you spend all day sitting isn’t affecting your posture while running, think again. “Bending over for hours and weeks in excess will eventually cause stiffening in your pectoral muscles, suboccipital muscles in your neck, and hip flexors,” explains Jess mena, DPT, CSCS

Your shoulders and pecs may not be the primary drivers of running, but here’s how they can affect your running form: Shortened pecs will pull the shoulder girdle forward, causing excessive strain on the surrounding tendons. when you swing your arms for miles and miles, Mena says. (It also limits how far your arm can swing, which will inhibit the amount of energy you can draw from it.) And the more your chest is compressed, the harder it will be to get the deep, full breaths you have. need to fuel faster or longer runs.

“It’s important to do strength exercises that focus on the posterior muscles of the shoulder and scapula in order to avoid the repetitive motions you might experience, especially when running long distances,” explains Mena. Stretching and opening your chest and shoulders after being curled up on your screen for hours is also very important, especially before you start running, as it helps you maintain mobility and efficiency in your feet. “If the chest is too stiff, it will eventually affect the shoulder complex itself and potentially lead to pain down the road,” adds Mena.

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How to use this list: “If you sit at a desk all day, you should stretch every day,” says Mena. And for every hour you sit, she adds, you should stand for seven to eight minutes to open your chest and relieve the pressure on your back and hips. Make sure to incorporate the first four stretches, illustrated by Yusuf Jeffers, a NASM Certified Personal Trainer, and a USATF Certified Running Coach — into your daily routine, then add the last four exercises to your strength days.

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Shoulder stretch

The largest stretch in the world

Start standing. Step forward with the left foot in a lunge position with the right back leg. Lower the chest to the floor and place the right hand on the floor, in line with the left foot. Move the left elbow inside the left foot with the forearm perpendicular to the foot. Keep your hips perpendicular to the floor and your back as flat as possible. Then turn to the left and lift the left arm towards the ceiling. Pause, then bring the left elbow back to the inside of the left foot. Then return to a standing position. Repeat on the other side. Continue to alternate.

Pec Stretch Supine Foam Roller

Lie face-up on a foam roller with the neck supported and the roller placed vertically along the spine, knees bent and feet flat on the floor. Place hands on shoulders, palms up and elbows bent. Then let gravity pull your arms down. If you want to add movement, extend your arms above your head. Then pull your elbows down. Repeat.

Y extension in supine position

Lie face up on the floor with your knees bent and your feet planted. Place hands on shoulders, palms up and elbows bent. Extend your arms above your head in a Y shape, trying to keep your elbows and wrists as close to the floor as possible. Lower your arms to the starting position and repeat. The hips, shoulders and head stay in contact with the ground all the time.

Open book lying on its side

Lie on your side with the knees bent and in line with the hips. Stack the knees and hips. Place your hands on top of each other and stretch out in front of your chest. Stretch your hand from the top forward as far as it will go, then reach up to the sky and open your chest, moving your arm to the floor behind you, palm up. Let the torso and head follow, but keep the hips and lower body still. Go back to the beginning. Repeat.

Shoulder strengthening exercises

Standing row with tape

Step onto a long resistance band with both feet, planting both feet slightly further than shoulder width apart. Keep arms straight towards the floor, holding the band with palms facing you, hands shoulder-width apart. Bend your elbows, pulling the band up and out to your chest, while pulling the shoulder blades down and back. Straighten your arms back to the starting position. Repeat.

Shoulder T on Swiss Ball

Lie face down on a Swiss ball with your chest parallel to the floor, toes firmly placed on the floor behind you, arms hanging down on either side of the ball with palms facing each other. Hold a dumbbell in each hand to make this movement more difficult. Hook up the core and slowly raise the arms sideways until they are parallel to the ground. Pause, then slowly lower your arms to the starting position. Repeat.

Swiss ball elbow elevation

Lie face down on a Swiss ball with your chest parallel to the floor with your toes firmly placed behind you. Place the hands behind the head with the elbows pointed towards the floor. Squeeze the shoulder blades together to lift the elbows so that they are in line with the shoulders. Pause, then lower yourself to the starting position. Repeat.

Deadlift

Start standing with feet shoulder-width apart, knees micro-curved, shoulders back, and chest proud. Hold a dumbbell or kettlebell in each hand with the palms facing you. Slowly return the buttocks, articulating at the hips while keeping the back straight and the abdominals tight. Engage the hamstrings and glutes to resist the downward pull of gravity as the weight lowers toward the floor. Lower as far as you can until you feel a pull along the back of the legs. Press your feet into the ground to stand up, squeezing your shoulders down and back to maintain a strong posture. Repeat.

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