圆肩的矫正式训练

jacky

Protracted Shoulder Girdle

Shoulders rounded forward, head forward tilt, classic poor posture
Muscle Imbalances:
Tight: pectoralis major, pectoralis minor, anterior delts, serratus anterior, lats
Weak: mid traps, rhomboids, rear delts
Possible Indicators:
- Shoulders rounded forward
- Shoulder pain and injury history to the shoulder girdle
- Inability to lay flat on your back and raise arms over head until flat on floor
Protocol For Correction:
1. Dynamic Flexibility Exercises
2. Motor Control Exercises
3. Strength Training Exercises
4. Static Flexibilty/Self Myofascial Release
Dynamic Flexibility Exercises:

Motor Control Exercises:
Cuff Complex Y’s and T’s on Stability Ball
Band Pull Aparts Reverse Flys
Prone Straight Arm Rotation Prone Cobras
Scapular Push Ups
Strength Training Exercises:
Rear Delt Cable Pulls
Seated Rows
Bent Over Barbell Rows
Single Arm Dumbbell Rows
Pull-Up's
Barbell Upright Rows
Barbell High Pulls
Dumbbell Bent Over Rear Delt Rows
Cable Reverse Flys

Static Stretching:
Doorway Chest Stretch
Pec Stretch on Stability Ball
Self Myofascial Release:
Foam Roller Stretch (pec major/minor)
Foam Roller Stretch (serratus anterior)
Foam Roller Stretch (lats)



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