Last time Shou Shou wrote an article about "Humpback", many friends after reading it, they rushed to write an article about "Shoulder"... There are also many background messages "Is there any aerobics that can save slippery shoulders... Don't ask for a right-angled shoulder, slippery shoulders are too slippery and really ugly..." "I have a serious problem with slippery shoulders. A suit and coat won't work, it looks like I have a big face and a short neck!" Indeed, in the cold winter, if there is a slippery shoulder, it is really a good response, after all, the shoulder line is too important to show the beauty of clothing.
1. Recognize the classification of the shoulder
Normal people can be divided into "flat shoulder" and "sliding shoulder" according to the degree of shoulder straightness. The degree of shoulder width can be divided into "wide shoulders" and "narrow shoulders". Generally speaking, people’s shoulders are sloped, but the shoulder lines like flat shoulders are relatively straight and smooth, and the turning can be clearly seen at the corners. The accurate judgment is generally to measure the shoulder line and the horizontal line. Whether the included angle is less than 15 degrees; the shoulder line of the slippery shoulder is generally "smooth". Looking at the neck and shoulders in the mirror, there is a feeling of "falling down", and the angle with the horizontal line is greater than 20 degrees; The shoulder points on both sides are larger than the crotch, about 3 heads wide and long. This kind of shoulder should be a dream for boys, and girls say that they can't avoid fear. After all, if women have wide shoulders, they will look tougher and less feminine; and the shoulder width of narrow shoulders is smaller than that of the hips on both sides. This kind of shoulders are prone to feel "top-heavy" regardless of whether they appear on men or women.
周韵
Look at the charming female celebrities in the circle, almost standard with swan neck + clavicle line + flat shoulders, elegant posture is pleasing to the eye. If you have straight and beautiful flat shoulders, you can see the elegant swan neck and delicate clavicle with a smile; the shoulders are full and smooth, basically at a horizontal line, Ouyang Nana; no matter what occasion you attend, it is full of fairy spirit, with a little strap on the outer shoulder Ni Ni and Liu Shishi, with a bit of skinny beauty and the right shoulder line... are both famous "shoulders" in the entertainment industry.
欧阳娜娜
On the contrary, those female stars with slippery shoulders + heavy backs + rich bags also grab a lot, such as this one:
The lovely Hashimoto Kannaa
That said so much, come back to the topic, how did "Shoulder" come into being?
2. The reason for the "slipping shoulder"?
Observe those girls who have slipped shoulders, you will find that most of them have a normal clavicle position, which is also very obvious, but it is the "thick flesh" between the shoulder and neck, and the upper trapezius muscle is bulging. Muscle development", which wrongly gives people a visual effect of falling shoulders. In fact, the main reason for this is the tension of the trapezius muscle.
Girls with slippery shoulders
like to play with mobile phones with their backs and heads down for a long time; like to put heavy objects on the side of the shoulders and carry shoulder bags; like to put the weight of the body Stand on one end with one foot; like to exercise the chest, back and arm muscles, but the stretching and relaxation are not in place, etc. These acquired bad habits of life and exercise have caused tension and shortening of the upper trapezius, levator scapula, pectoralis major, and pectoralis minor muscles, which look "developed" but weak, while the lower trapezius and front saw Muscles, deep cervical flexors, etc. are indirectly weakened, leading to the "shoulder slip" phenomenon, and the slip shoulder will become more and more serious as time goes on.
Third, what are the troubles of girls with slippery shoulders?
1. Dressing without style
I have to say that wearing clothes with shoulders is really lacklustre, and it always gives people a feeling that clothes will slip off at any time. Sometimes I happily put on the coat I bought, and my parents would say, "Loosely, the girls don't wear a formal dress!"
2. Various straps fall off
I bought a shoulder that I have been thinking about for a long timeThe backpack, as a result, did not stay on the shoulder for a minute before it fell off, and even the backpack could not escape the fate of slipping from the shoulder. In addition, if you always see a girl reaching into the collar from time to time, pulling left and right, don’t ask, it must be a girl with slippery shoulders that has slipped off the underwear... annoying!
3. People with heavy shoulders, numbness and pain
Severe shoulders are usually accompanied by chest hunchback (backward bending of the spine), neck leaning and other bad postures , The cervical spine and thoracic spine are more serious. Over time, the shoulders become more and more stiff, causing chest tightness, shortness of breath, poor breathing, and head pain.
4. Severe wear and tear of the shoulder joint
The most basic daily movements such as combing hair, dressing, washing face, akimbo, etc. require repeated lifting, lowering, retraction, and upper rotation of the scapula to complete, while slipping shoulders The sagging strength of the scapula is aggravated, and the joints need to be lifted and rotated more than the normal range to complete those movements. The cyclical reciprocation causes the repeated wear of the shoulder joint tendons and labrum, which aggravates the pain of the shoulder joint. In addition, there are problems such as high and low shoulders, asymmetry of shoulders, shortness and lack of temperament. Faced with this annoying "shoulder", how should we start?
Fourth, how to practice a right shoulder?
(1) Stretching and relaxing
The main muscles that need to be stretched and relaxed: upper trapezius, levator scapula, pectoralis major, pectoralis minor
1. Pectoralis major
(1) Relax: just massage and press along the muscle fibers of the pectoralis major.
(2) Stretching: Lying on your side, with a cushion between your legs, the angle between the upper and lower legs is 90 degrees; hold your head with both hands, hold the cushion tightly when you exhale, and keep the other hand with your body Turn to the other side and try to get as close to the ground as possible; during the process, hold the cushion tightly with your knees, and inhale to restore. Repeat 2 to 3 times.
2. Pectoralis minor
(1) Relax: prepare a tennis ball, face the wall, and stretch one arm forward 45 degrees; put the tennis ball Place it on the pectoralis minor muscle and press the weight of your body on the ball; your feet can also move forward and adjust to ensure that there is enough pressure on the ball.
(2) Stretching: The right forearm and right hand are up against the door frame, the elbow is higher than the shoulder joint for a certain distance; the upper body is straightened to prevent bowing, the right leg is bent forward, and the upper body is moved forward and down Tilt; when you feel the resistance of your elbows and your muscles feel sore, keep it for 5-8 seconds; change direction and continue and repeat 2~3 times.
3. Stretching the levator scapula muscle
Turn your head to about 45 degrees to the left, lower your head as close to the chest as possible; put your left hand on the top of the head and apply a force, slowly pull down until the right levator scapula has a sore stretch feeling Keep it for 2~3 seconds until then; repeat 3~5 times after changing sides in the same way.
4. Trapezius upper bundle
(1) Relax: Lie on your back on the ground, place the tennis ball on the upper trapezius bundle position, and roll it back and forth.
(2) Stretching: This can also help stretch the levator scapula. Place your right hand on your left ear and slowly press it down until it is close to your right shoulder. After holding it for 3 to 5 seconds, switch to the other side to stretch.
(2) Exercise strengthening
The main muscles that need to be exercised: the lower trapezius, serratus anterior, deep cervical flexor
1. Middle and lower trapezius ：
Recommend “Sit and level rowing”. At the beginning, pay attention to all feet on the pedals, don’t lock your knees, bend your knees, tilt your upper body slightly, and tighten your back at an angle of about 135 degrees; pull up and tighten your back. , Straighten your arms; when you exhale, contract and lift the force toward the navel, the elbow joint will be at a right angle, tighten the abdomen, hold for 2 seconds; exhale to restore, repeat 5 to 8 times.
2. Serratus anterior:
It is recommended to "single-arm dumbbell side lift", elbow bend with one handHold the dumbbells, push the dumbbells vertically up to the highest point and hold for 2~3 seconds. When you exhale, put them down. Repeat 2~3 sets of 15 (one-handed) in each set. Rest for 1 minute between sets.
3. Deep cervical flexor:
Sit on a chair, look straight ahead, relax your body, and your head naturally protrude; move your head slowly back until you can’t go back, hold for 2~3 seconds; Then place your hands on your chin, push it back manually, and hold it for 2 seconds before returning to its original shape.
5. How to choose the clothes that suit you now?
Although slipping shoulders can be improved, it will not happen for a while, so it is very important to learn to avoid shortcomings! Thin and thin advice:
1. Don't wear slim-fitting clothes, it will only make your "shoulder shoulders" nowhere to hide!
2. Don't wear loose-fitting clothes with a large neckline, it will only make your shoulders look more broken!
3. Don't wear clothes with dropped shoulders and no shoulder lines, it will only make you look less energetic!
Girls with slippery shoulders try to choose some designs with clear shoulder lines, and coats and coats with a little stiffer material or shoulder pads are available! As long as you can "support" your shoulders!
