1. The Supine Lat Stretch Screen (The Supine Lat Stretch Screen)
Latissimus dorsi is one of the largest muscles extending from the waist to the human body. Nodal crest, a perfect "inverted triangle" figure can't do without the help of the latissimus dorsi.
When this muscle becomes tense and stiff, your ability to bend your shoulders (raise your arms above your head) will be inhibited. physiotherapist GrayCook uses supine shoulder flexion and extension as a simple exercise to assess the flexibility of the latissimus dorsi in his book "Movement".
First, lie flat on the ground, bend your knees and hips as much as possible to bring your thighs close to your chest, and at the same time raise your hands above your head, your palms facing the ceiling, and your lower back must be close to the ground. We start from this position in Figure 1 below, straighten our arms, and gradually place our arms completely flat on the floor.
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2. The Wall Angel Screen
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Overhead. However, for most urban office workers who sit in front of a computer for a long time, their thoracic spine mobility is a problem: the thoracic spine is stiff, and the pectoralis major and pectoralis minor muscles are shortened.
Let’s do a simple test to understand how the thoracic spine and pectoral muscles affect our shoulder flexion ability.
First sit on the stool in a round-shouldered posture, and then raise the arms as much as possible.
Then change to a straight chest and abdomen and raise your arms again. Did you notice any difference?
Therefore, maintaining a good back posture can increase our shoulder flexion and lift more weight.
Before starting this static evaluation,You have to find a wall first and then put your head and entire back against the wall, with your feet 10-12 cm away from the wall.
Then, raise both arms and the back of the hand, the elbow and the back of the deltoid muscles are tightly attached to the wall, forming an L shape (that is, the upper arm is parallel to the ground and perpendicular to the forearm). And the back of the body cannot leave the wall.
- This action is still difficult. If you can't complete this action, you may have excessive pectoralis major, pectoralis minor, and middle back.
- If you feel pain while doing this exercise, seek professional help.
Finally, every evaluation is a training, and every training can be evaluated.
With good breathing, the above two actions can also be used as one of the warm-up items of training, or arranged in the interval between strength training groups as exercises to improve thoracic spine mobility and flexibility.
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