어깨통증, 폼롤러로 제대로 운동하는 방법 / 어깨충돌증후군 월 슬라이드

Ta-da! Hello, everyone. I'm Pikato, the creator of Daejeon Gymnastics. A lot of people are doing the wall slide exercise. It's an exercise that recognizes and strengthens the muscle called the iliopsoas muscle. The iliopsoas muscle is a muscle that attaches the shoulder blade to the scapula or creates a lateral slope. It's a very key muscle in the rehabilitation of the shoulder syndrome. But when I looked around YouTube and Instagram, there were some parts that were too much. In fact, there are a lot of people who hurt their shoulders more while doing this wall slide exercise at our Pikato Center. Today, I'm going to make a guideline for the wall slide exercise. First, I'll try to follow those who have a shoulder pain. I moved my arms while I put them under my belly button, and I don't have any pain. If you pull your shoulder blades all the way up, you'll get rid of the pain. You have to do the wall slide exercise only in this case. If you don't feel any pain when you do it the way I mentioned above, I hope you never do it. Shall we try the wall slide exercise now? Let's go! Please prepare a long foam roller. Straighten your fingers and make your hands and shoulders straight. Push your shoulder blades back a little bit. You have to think that you're leaning against the wall and doing a plank. In that state, push your arms up a little bit. Then, in this section, it doesn't go up as if it's stuck. At this time, the hips go forward together. Push your shoulder blades all the way up. Push it as if you're pulling your shoulder blades with your fingers. At this time, you have to look straight ahead. When you come back, put your fists first. As your shoulders and hips come back at the same time, Pull your arms down as if you're pulling them. You can't just stay behind your hips. You can't straighten your back bones. You can't put your shoulder blades back. You can't look up at the sky. When you come back, you can't just pull your shoulder blades down first. Because there's a difference between active and static, depending on the core muscles, You have to push your hips forward to activate your core. The iliopsoas muscle is a muscle that makes an upward rotation, starting with a forward and a backward slope, as the shoulder blades stick to the ribs. If the shoulder blades go up together like this, In the worst case, none of the three can happen. If you repeat that, you'll get a crispy chicken on your shoulders. Okay? Okay. Then why can't I straighten my back? It's supposed to be. Most people with shoulder pain can't push their shoulder blades all the way up. It's an over-straightening of the spine. If you use your back more than your shoulder blades, Your eyes are looking up at the sky. So, if you can't use your shoulder blades first and straighten your back at the end, I'd rather just go to the point where the shoulder blades can go to the top as much as possible. One of the characteristics of those with shoulder pain is that when you lower your arms, You don't lower your arms and shoulders as a whole. There are people who lower their shoulders first and then lower their arms. If you do this habit often, You can make a very fatal injury to your shoulders. If this doesn't work consciously, If you hold your fist first and lower it, Because it can prevent this to some extent, I want you to hold your fist when you lower it. I'm applying it to the wall slide. And one of the most common questions is, There are people who ask me if I can't do it with a band like this. In conclusion, There are quite a few bad cases. Originally, our arm bones are designed to go up with a slight internal rotation when we bend like this. But if you put a band on it, It forces you to make an external rotation. If you have a strong external rotation muscle, It could be worse when you put a band on it. But there are quite a few cases where this helps. If the latissimus dorsi muscle is too short. If the latissimus dorsi muscle is too short, The latissimus dorsi muscle is a strong internal rotation muscle, The arm goes up as it goes inward. In this case, you can do a wall slide exercise while giving some external rotation force with a band. So, how do you know if your latissimus dorsi muscle is short? When you face each other with your palms facing each other and raise your arms, If your back is bent excessively, If you raise your arms without bending your back, If your elbows are bent outward as your internal rotation occurs, In this case, you can do it with a very weak band. Do you understand? Okay. I hope you all become a healthy shoulder chicken. Bye-bye.