Women’s Shoulder Training – Achieve ‘Shoulder Rack’ Body Shape Through Exercise
Women with wide shoulders are definitely beautiful, and this kind of shoulder is called 'shoulder rack' by many people. Many women will train their shoulders to achieve the effect of 'shoulder rack'. However, after a period of training, they may not see the desired effect of flat and thin back. Is it not enough to work hard? In fact, the direction of effort is wrong. This article will share the key to women's flat and thin back – shoulder rotation exercise.
Introduction to Shoulder Rotation Muscles
Shoulder rotation muscles, also known as shoulder sleeve muscles, are the muscles that help our shoulders rotate. Their main function is to stabilize the shoulder joint. The rotation muscles are deep muscles, unlike the deltoid muscles, which are less obvious. They are often ignored.
The shoulder rotation muscles are a group of muscles that surround the shoulder joint, mainly composed of four muscles: the infraspinatus, the teres minor and the latissimus dorsi. These muscles help stabilize and protect the shoulder joint. When these muscles are weak, they can lead to the forward pulling of the shoulder muscles, resulting in the 'rounded shoulder' posture that many women often complain about. Additionally, if women are prone to accumulating fat in the upper body, combined with 'rounded shoulders', they will appear thicker. However, if you are trying to build your shoulders for a flat back, the deltoid muscle's contribution is minimal because it grows very slowly. Instead, focus on strengthening the external rotation muscles to increase shoulder stability and combine it with more back exercises for better results.
The benefits of shoulder rotation exercises
Improve rounded shoulders
The shoulder sleeve muscles are the muscles on the back of the shoulder joint. When these muscles are weak, they will cause the shoulder muscles to pull forward, leading to the 'rounded shoulder' posture. This is why many women feel their shoulders and back look thick, even if they aren't actually overweight.
Prevent shoulder injuries
As mentioned earlier, the shoulder rotation muscles' main function is to stabilize and protect the shoulder joint. The shoulder joint is one of the body's most flexible and easily injured joints. Shoulder pain and reduced range of motion are often caused by muscle imbalance and instability. For example, in older adults, (fifty shoulder) is a common problem. Changes in shoulder posture can also affect the neck, leading to neck discomfort. Performing shoulder rotation exercises can correct muscle imbalance and reduce the risk of shoulder and neck pain.
Improve athletic performance
The shoulder rotation muscles are used very frequently. People who enjoy sports like golf, tennis, badminton, and table tennis often rotate their arms around the shoulder joint when throwing or hitting. Without the function of the shoulder rotation muscles, the humerus will roll upwards and hit the shoulder peak, causing sports injuries. Therefore, a healthy and strong shoulder rotation muscle is very important.
How to perform shoulder rotation exercises
Stretching – to restore joint flexibility
1⃣️ Shoulder and latissimus dorsi stretch
Secure the resistance band (or use a towel) on a pillar or door handle, grab one end with both hands, and bend over, extending your arms and stretching them out. Pay attention to keep our hips slightly tilted back during the stretching, which can make the stretching feel stronger. This action is mainly to stretch the shoulder and latissimus dorsi muscles, increasing the space in the shoulder joint and improving its range of motion. Hold for 45-90 seconds and switch sides.
2⃣️ Internal rotation stretch
The second stretching action, you can also use resistance band or towel. One hand from above to head back, and the other hand from below to grab the resistance band, and secure it. The hand on top slowly pulls the resistance band upwards until it can no longer be pulled up by the lower hand, then keep it at that point. Pay attention to keep the lower arm's shoulder blade down and close to the chest, do not let the shoulder blade move to the side. Hold for 45-90 seconds and switch sides.
3⃣️ Shoulder side stretch
The third stretching action, extend the stretching arm, palm against the door frame, body slightly rotate in the opposite direction, rotate to the point that cannot be rotated, and keep it, combine with breathing to relax. Pay attention to the shoulder on the side to move downwards and backwards. This action has two stretching positions, one upward diagonal and one parallel to the body. Hold for 45-90 seconds and switch sides.
Strengthening – improving the stability of rotation muscles
1⃣️ Sitting dumbbell external rotation
2⃣️ T-shaped horizontal abduction
3⃣️ L-shaped abduction
4⃣️ Resistance band horizontal abduction
Conclusion: The exercise of shoulder rotation muscles is very important for the health and stability of our shoulders, it is recommended to incorporate it into your training plan, then combine it with 'pulling' exercises like pull-ups, seated rows and reverse rows. For women, if you are training your shoulders for a flat back, then the deltoid muscle's contribution is minimal because it grows very slowly, instead focus on strengthening the external rotation muscles, increase shoulder stability, combined with more back exercises to achieve a better result.
I am Xiaomei, I started exercising at the age of 27, and I have been exercising for 7 years. I will continue to share healthy knowledge about women's fitness and diet with you, thank you for your support and attention
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