< strong>Activate the upper back: stretch the shoulder blades back with the elastic band!

It is very important to keep the scapula neutral and stable (slightly retracted and sunken) during sports training! He ensures that our upper body exercises are performed safely and effectively!

Many people suffer from muscle imbalance (insufficient muscle strength that causes the scapula to sink and retract) due to poor posture and training due to prolonged sitting. Our scapula slowly moves away from the normal position (shoulder forward, lifted, internal rotation, scapula valgus, etc.!) and loses the ability to retract and sink.

Such a situation often results in training Shoulder discomfort.

At this time you need to readjust your shoulder blades so that they go down and back! And build relevant muscles!

How?

Action recommendation: Elastic band scapular retraction

This is a simple move to strengthen your mid-back (serratus anterior, rhomboids, trapezius) muscles! Let it recycle the scapula better! Pull the shoulder blades back to their normal position!

Choose an elastic band or yoga band, even with your bare hands!

1. Stand naturally, then grab the elastic band with both hands, and place the elbow joints of the arms at 90 degrees against the body

2. Bend the knees with the arms 90 degreesDo it with your upper arms close to your body and your shoulders externally rotated.

3.Use your shoulders to pinch backTighten the band outward (shoulder blades retracted). Remember, instead of applying force with your palms, wrists or arms, you should press your shoulders back. Ideally, your shoulder blades can hold a pen!

Tip: The resistance band does not require much resistance. The tension generated by pulling on the elastic is to "assist" the body to assume an appropriate posture (not hunched over, rounded shoulders)

Similar actions include: horizontal abduction of the elastic band's shoulders, leaning over, flying, etc.!

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