Sedentary office workers and swimmers must learn! Three simple exercises to open the thoracic spine and shoulder joint

Do you feel "cracked joints" when you raise your hand, stretch and swim? The range of motion of all joints in your body is very important for any exercise and daily activities, and the most relevant parts of each exercise are different. For example, runners need to train their hip joints, and the chest joints and shoulder joints of freestyle athletes are very important. However, most people sit for a long time and their mobile phones are slippery, and their joint activity is not enough. Do some simple training at home first, and open the thoracic spine and shoulder joint!

Sedentary office workers and swimmers must learn! Three simple exercises to open the training target of thoracic vertebra and shoulder joint. Before each swimming training, the activities of these two joints should be trained. I once talked with my good friend Uncle Sam about the range of motion of thoracic joint and shoulder joint. His idea is very good, especially for freestyle. He said: "The range of motion of the shoulder first needs the rotation ability of the thoracic vertebra, and the rotation range of the thoracic vertebra involves the extension ability of the thoracic vertebra, so if the extension range of the thoracic vertebra is stuck, your rotation of the thoracic vertebra and the range of motion of the shoulder joint are limited together. The best training action to improve the stretching ability of thoracic vertebrae is "cat-cow style". 」

Training opportunity: It is best to train the range of motion after * * * *, and it is best to train the range of motion of specific joints immediately after the soft tissue is relaxed.

Training method: When training in the following series of activities, move slowly, and don't exert yourself, don't hold your breath, and don't take the initiative to inhale or exhale. You should feel that air enters and exits the body passively through flexion and extension. Each action below lasts for 30 seconds.

Action cat-cow breathing Repeat the following two postures for 30 seconds. Posture 1: Support your hands directly under your shoulders and your knees directly under your hips. Hold your head up, tilt your chest * * * and inhale passively, and push your navel to the ground. At this time, your scapula will be folded and clamped. Posture 2: arch your back and abdomen, push your back up with your hands and open your shoulder blades.

Cat-cow-crab breathing Repeat the following two postures for 30 seconds. Posture 1: supine posture, with hands directly under the shoulders and knees bent so that the heel is about two feet away from the hip. Posture 2: Push the navel to the sky, hold your chest and close your shoulder blades while inhaling, so that your thighs, abdomen and chest form a straight line.

Crabs breathe against the wall, kneel on all fours, hold their heads and lift their elbows. The purpose of training against the wall is to ensure that the shoulders and hips on the supporting side do not rotate when rotating the thoracic spine. Repeat the following two postures for 30 seconds. Posture 1: First, take a four-legged kneeling posture, with the support side attached to the wall and the palm holding the head on the movable side. Posture 2: Try to raise your elbow as high as possible while the rest of your body is still.

Kneel on all fours against the wall, hold your head and lift your elbows (see this book for the training of rotation range of thoracic joint and shoulder joint range). )

Book information ◎ The above article is taken from the book "Scientific freestyle training: from action principle, technical practice to training schedule, teaching you how to reduce water resistance, build water sense, increase propulsion and swim easily and quickly" published by Facebook.

The characteristics of this book

The first freestyle scientific training book in the Chinese world, which integrates technical theory, water sense and special strength training methods, swimming meter and personalized swimming speed interval, and self-training schedule, is specially written for swimmers and triathletes who are already keen on swimming and want to swim better and faster. This book combines theory and training methods, permeates the principle behind each movement, makes the training more logical and targeted, and develops beautiful swimming skills. ● Through the study of FINA swimming minutes and world records over the years, create a swimming table and personalized swimming speed interval, test strength and carry out independent training that suits you best. ● Design the training schedule of 400-meter freestyle, shoot 128 special strength training films demonstrated by professional coaches, and learn completely online and offline.

◎ Please click here to learn more about "Freestyle Science Training" published by Facebook.

Editor-in-Chief //Dama