Over-strengthening Shoulders May Be Due to Incorrect Muscle Engagement
A stout shoulder is a must, otherwise even beautiful facial features will be discounted. The most likely to cause shoulder thickening is the shoulder shrug – and it's often the first sign of a problem.
You might be wondering why a shoulder shrug can make your shoulders thicker, and why we unconsciously tend to shrug our shoulders? When we're tense, we shrug; when it's cold, we shrug; when we do yoga and raise our arms, we shrug; when we play on our phones and computers, we shrug.
Reason
Before answering the questions, let's first familiarize ourselves with the diaphragm. The diaphragm is located between the chest and abdomen. The diaphragm has holes, which are where blood vessels, nerves and the esophagus enter and exit. Therefore, the diaphragm can be directly controlled by the nervous system. Compared to other muscles, it starts more autonomously and quickly.
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The main function of the diaphragm is breathing. See the picture below:
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From the picture, we can see that when inhaling, when the diaphragm sinks downwards under the pressure of the abdomen, the ribs on both sides contract and open, and more gas enters the lungs. It can be said that 80% of the inhalation function is completed by the diaphragm.
However, besides the diaphragm, there are also auxiliary muscles for breathing. These are the scalene muscles, the sternocleidomastoid muscles, the trapezius muscles, the anterior intercostal muscles, the rib lateral muscles, the posterior spinalis muscles, the latissimus dorsi muscles, the quadratus lumborum muscles, etc.
However, modern people's breathing mode is incorrect, leading to more auxiliary muscles taking on the main breathing function, which will trigger shoulder and neck problems. Especially the inhalation shoulder shrug, this is a compensatory action of the shoulder and neck.
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Secondly, the upper trapezoid muscle is doing a compensatory action. The upper trapezoid muscle has the function of lifting the shoulder blade, and the lower trapezoid muscle has the function of lowering the shoulder blade. Therefore, if the lower trapezoid muscle is weak, it will lift the shoulder blade with the upper trapezoid muscle, and in the long run, it will not only shrug but also cause stiffness in the upper back and hunchback.
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So, we need to first correct our breathing pattern, such as abdominal breathing, which we have talked about many times before. You can search for it in the background if you don't remember.
Next, we need to exercise the upper and lower trapezoid muscles.
Specifically, how to exercise? You can look at the following actions:PS: If you need a video, you can long press the QR code to add it and reply 'shoulder action' to learn
Like this
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Exercise (text version)
Neck stretch
Each diagram on the right side of each posture is the muscle that the posture stretches.
Image source: IGro.junghwa
Method: Stand or sit, left hand presses on the right side of the ear above, gently tilt your head to the left, maintain for 30 seconds, then switch to the other side to exercise.
Image source: IGro.junghwa
Method: Sit or lie down, keep the back straight,, , , 30, .
Image source: IGro.junghwa
Method: Sit or lie down,, , 30, .
Image source: IGro.junghwa
Method: Find a door, then90, , , , 2030, 23
Upper back stretch
Image source: IGro.junghwa
Method: Lean against the wall, then slowly move your legs forward, with your legs at a 90-degree angle, your torso leans against the wall, keep your back straight, and repeat 8-12 times.
Image source: IGro.junghwa
Method: Lie on your back on the mat, extend your arms and legs forward, then raise your hands and feet, keeping your head and arms straight, hold for 2 seconds, then return to the starting position, repeat 10 times.
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