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21.08.2014

Chronic shoulder blade pain, rotator cuff stretches youtube - How to DIY

Author: admin
This quote was a first clue, but I couldn't understand it at the time, and even if I had, my shoulder blades seemed impossible to control, like wiggling one's ears.
If very tight and short, the pectoralis minor may need to be stretched first to allow the shoulder blades to tilt back up. An exception to use of part one of Fix the Shoulder Blades Exercise is a condition called Depressed or Droopy Shoulders Syndrome that is often present in women with low set, steeply sloping shoulders and long necks.
A more detailed look at Fix the Shoulder Blades Exercise: It helps to think of the shoulder blades as two rigid, triangular, curved plates lying on and fitting the contour of the posterior rib cage. And #2—to pull the shoulder blades closer together (only needed if they are usually held more than 4 inches apart in one's usual posture). A correction strategy is to have the patient move the coracoid upward and the acromion backwards [which simply means to rotate or tilt the shoulder blade upward so it's more vertical and lies flat on the back.
It strengthened the muscles that anchor the shoulder blades to the thoracic spine, thus insuring that the weight of the arms and the forces generated by the arms in weight-bearing exercise would be transferred to the sturdier spinal column of the back, rather than hanging off the more delicate cervical spine of the neck. Do not do part one, the pull down, of Fix the Shoulder Blades exercise because pain and nerve impingement may result. Similarly, those of us with poor shoulder blade position and function need to be able to see our backs to figure out how to correct the problem.


Check slope of collarbones - depressed or horizontal collarbones indicate that the shoulder blades are already set too low in back. The effort should be felt in the mid to lower back, where muscles from below — the lower trapezius and perhaps lower fibers of serratus anterior (see last illustration below) contract and pull down on the shoulder blades. Effort should come from between the shoulder blades, not from moving or twisting arms or hands. An over-stretched upper trapezius causes depressed shoulders, which is a potential source of neck pain. The weight of the arms transfers entirely to the shoulder blade, which houses the shoulder joint. The pinching together of shoulder blades helps strengthen the rhomboids, while lifting the shoulders activates and shortens the upper trapezius. It is responsible for pulling on and tilting the top of the shoulder blade down, toward the front of the body.
The Unilateral Corner Stretch is reported to yield the best pec minor stretch, but there is a risk that the anterior shoulder capsule will be over-stretched.
At the shoulder joint, the upper arm bone (the humerus) inserts into the glenoid cavity of the shoulder blade.


Both the rhomboids and upper trapezius are over-stretched when shoulder blades are depressed, and the lower trapezius is too short and tight.
The results should be that the kephotic curve of the thoracic spine flattens (if flexible), and the neck and head come back into line with the spinal column.) Very importantly, the movement takes place in back and not directly on top of the shoulders. Doing a high shrug with shoulders up as high as they will go, also stretches the lower trapezius and helps the shoulder blades rise higher. Currently, with my neck pain resolved, I may do one rep a day in the course of correcting my posture, especially when sitting.
I absolutely needed them; the touch of the physical therapist guiding me through the shoulder blade pull-down exercise was not enough, neither was someone telling me what my shoulder blades were doing. Part 2, Pinch the Shoulder Blades is still useful for depressed shoulders if the shoulder blades with arms at sides are held more than 5 inches apart.
However, if you have the common problem of *Upper Trapezius Dominant with weak lower trapezius, upward sloping collar bones, and shoulder blades that ride too high on the back and tilt forward to to the front of body, then Olderman's book won't help as much.



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