There are many people in life, and there is always a creak in the shoulders. So what kind of harm will our body bring to our body if our shoulders click? How should we correctly solve the symptoms of shoulder creaking? It is the best to bring very good protection to our body. Don't worry, look at the secret of this solution, what kind of proposition is it? Can you solve the squeaking of the shoulders?
In fact, the shoulder joint is also a joint that likes fancy snapping. Various snaps emerge in an endless stream. Common ones include the following:
Shoulder armor-chest wall snap
To figure out this snapping, we must first know that our arms are not directly connected to the torso, but to the shoulder blades and then hung on the torso. Therefore, the scapula is the joint device of our upper limb movement, and we are performing upper limbs. When exercising, the scapula will follow our shoulders or circle, and rotate up and down on our chest wall.
This maneuver was originally designed to be tight and smooth. However, the scapula said that there are always pig teammates who want to harm me. When the muscles that cooperate with the movement of the scapula have problems, the movement position of the scapula appears to be deviated, and the friction and collision of the scapula and the chest wall appear.
So who is this pig teammate? Commonly, this pig teammate has rhomboid and trapezius upper bundles.
We know that the main function of the rhomboid muscles is to tighten the scapula and bring the scapula closer to the middle of the torso, and the role of the trapezius muscle is to move the scapula up and back.
So how can I be sure that my bounce is caused by the shoulder armor-chest wall collision? Here is a very simple self-judgment method:
When we do shoulder wraps and shoulders bounce, try to sink the shoulder blades (without shrugging) and retract the shoulder blades (the shoulder blades on both sides are clamped in the middle). When necessary, the people on the side can help with external assistance. Press the shoulder blades down and inwards. At this time, if the snapping of the shoulders is significantly relieved, the above situation can basically be confirmed.
Solution
I find that I have shoulder armor—chest wall snapping, don’t worry, it’s not difficult to solve this problem, mainly from two aspects:
· Strengthen the strength of rhomboid muscles, adduct the scapula
This action is our common T-shape training in YTW back strength training. Don't shrug your shoulders when doing it. Just imagine that the shoulder blades are clamped in the middle.
· Relax the upper trapezius, levator scapula and other muscles to sink the scapula
There are many ways to relax the upper trapezius muscle. You can lower the scapula and let it sink through muscle stretching or relaxation.
Through the above two simple methods, we can make the scapula back to its original normal position as much as possible when doing shoulder exercises, and alleviate the snapping caused by the abnormal position of the scapula in the chest wall.
Acromion impact
Acromion impingement syndrome, which is also a problem that we have often emphasized before. The shoulder will bounce as soon as we raise our hand? Self-rehabilitation of acromion impingement syndrome. Originally, our arm, which is the humerus, has a big part of the scapula glenohumeral joint Space for movement, but due to the abnormality of the rotator cuff muscles, the humerus is excessively raised and internally rotated. At this time, if we happen to be in a state of "chest tightness and weak back", the round shoulders and hunchback will further reduce the humerus in the glenoid. The space in the humeral joint. When this space is small enough, the humerus and the acromion collide, and acromion impact-like bounce will occur.
This type of snapping is often accompanied by a certain amount of pain. For self-assessment of this type of snapping, we can use this method:
Stand upright, straighten your chest, sink your shoulders (don’t shrug your shoulders), take the initiative or ask someone for help to rotate your forearms externally, keep this posture and do other movements that will make you bounce, if the pain and bounce are significantly relieved, you can Determine the acromion impact is one of the reasons that make your shoulder snap.
Solution
For the treatment of acromion impingement, the main rehabilitation idea is to correct the problem of internal rotation of the humerus. At the same time, with the sinking of the scapula, it can significantly improve the problems of snapping and pain.
· External rotation training
In addition, the strength of the back external rotators is strengthened, and the pectoral muscles in front of the chest cannot be loosened. Therefore, in addition to the training of the external rotators, the pulling of the pectoralis minor is also essential for acromion.
Biceps long head muscle tendon snapping
In addition to the bounce caused by the collision of the two bony structures we just mentioned, in fact, there is a possibility of soft tissue collision for shoulder joint bounce.
We know that the long head of the biceps brachii muscle enters the shoulder joint capsule through the internodal groove of the humerus. Therefore, if our intertuberculous groove is inherently shallow, or the long head of the biceps brachii muscle is tight, the tendons will move. When it breaks out/enters the internodal groove, it produces a sound similar to "pizzling".
For this kind of snapping, self-discrimination is also very easy. Hold down the position of the long head of the biceps brachii tendon with your hand to prevent it from "running". If the snapping can be relieved at this time, it means the long head of the biceps brachii tendon. There is a problem.
However, the problem of the long head of the biceps tendon, through self-stretching and relaxation, generally has limited effects, and more needs professional targeted stretching and relaxation techniques, and then corrected through appropriate strength training and force mode , And finally achieve the purpose of eliminating the buzz.
We must follow the correct method to solve the symptoms of our shoulders clicking, and it is the best to bring very good protection to our body, otherwise it will affect our safety and also give us The body is very troublesome, and the damage caused by the clicking of the shoulders is also more. According to the formal method, it will bring very good effects to our body.
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