肩胛骨稳定训练

肩胛骨稳定训练,Scapular Stabilization ExerciseScapular strengthening 2008-11-27,肩胛胸壁连接Scapulothoracic Joint,不是真正的关节肩胛骨在胸廓上的运动对肩关节的运动非常重要肩胛骨周围肌肉的收缩，使得肩胛骨稳定为关节活动打下了很好的基础,肩胛骨稳定的意义,Weakness of the scapular muscles will lead to dysfunction of the scapulohumeral rhythm,which may cause or lead to shoulder injury.With weakness and instability of the scapula may lead to possible SLAP tear, rotator cuff tear, labral tear and or shoulder impingement.Scapular dysfunction is found in as many as 68% of rotator cuff problems and 100% of glenohumeral instability diagnoses的弱点肩胛肌肉会导致肩关节节奏的功能障碍,这可能会引起或导致肩伤。的弱点和不稳定肩胛骨可能导致可能的耳光撕裂,肩袖撕裂,上唇的眼泪或肩膀撞击。肩胛骨的障碍在多达68%的和100%的因不稳定的诊断肩袖撕裂的问题,肩胛骨的运动,肩胛肌肉的功能解剖 Functional Anatomy of the Scapular Muscles,斜方肌Trapezius大、小菱形肌Rhomboid major/minor 前锯肌Serratus anterior胸小肌Pec minor肩胛提肌Levator scapulae,起于躯干止于肩胛骨的肌群,scapula stabilizers,Trapezius,Upper trapeziusstrong elevator, upward rotator and retractor of the scapulaMiddle trapeziusmainly responsible for scapula retraction Lower trapezius assists in retraction and upward rotatinDepression上斜方肌(电梯,向上旋转和肩胛骨的牵开器中间斜方肌主要负责肩胛收缩低斜方肌协助在收缩和向上rotatin抑郁,Rhomboid major and minor,ActionScapula retractionRotation of the scapula downwardsChins and dips are excellent activities for developing these muscles.,Levator scapulae,Shrugging the shoulders (scapula elevation) requires the use of levator scapulae and Trapezius.,Serratus anterior,ActionScapula protractionRotation of the scapula upwardsThe muscle is used mainly for pushing and punching actions and is nicknamed The Boxers Muscle. It is used strongly in push-ups and bench presses,Pec Minor,ActionScapula protractionRotation of the scapula downwardsscapula DepressionIt works together with Serratus anterior. When the two work together, pure protraction (without rotation) is produced.,Movements and Muscles for the Shoulder Girdle,肩胛肌肉离心收缩,Eccentric contraction for scapular muscle,离心动作设计,靶肌肉在抗重力体位下的向心动作靶肌肉抗重力离心收缩向心动作的终止位置即为离心动作的起始位置不要设计成靶肌肉拮抗肌的向心收缩,Levator scapulae,Upper trapezius,Prone Row/Bent over Row、Unilateral shoulder shrug起始位置，如图再慢慢垂下手臂，即为UT之eccentric contraction,Middle trapezius,Horizontal abduction (neutral)Shoulder horizontal extension with external rotation and overhead arm raise in line with lower trapezius (prone position),Lower trapezius,Overhead arm raise in line with lower trapezius起始位置，如图,Rhomboids,Prone Horizontal abduction (neutral)Scapular adduction and downward rotation肩胛骨内收和向下旋转,Serratus anterior / P