肩胛骨不灵活是什么原因(肩胛骨不灵活的原因)
练瑜伽,我们都知道激活启动肩胛骨很重要,因为人体整个肩部的运动,在某种程度上来说,其实是肩胛骨的运动,参与整个肩部运动的肌肉,几乎都与肩胛骨相关。
![](https://p3-sign.toutiaoimg.com/pgc-image/d87f0299e8334d70943ab935c83a6480~tplv-tt-large.image?x-expires=1969844938&x-signature=wUVsXi4aRkEq3AbXVaOJ98afpH0%3D)
![](https://p3-sign.toutiaoimg.com/pgc-image/fc9cf192b08640e2927809e8dc670ff3~tplv-tt-large.jpeg?x-expires=1969844938&x-signature=Bg9fKfHLO8%2F9g0ObbMBH1VQFv7Y%3D)
比如:常见的肩关节稳定器肩袖肌群在肩胛骨上,三角肌,菱形肌、斜方肌、肩胛提肌、前锯肌、胸小肌等等这些参与肩部运动的主要肌肉,几乎都连接在肩胛骨上
![](https://p3-sign.toutiaoimg.com/pgc-image/3df5e40f5f1445faabd9f6f4e8978fdf~tplv-tt-large.jpeg?x-expires=1969844938&x-signature=zIskJ04i%2Binr62MWnw9KFb9AbZM%3D)
![](https://p3-sign.toutiaoimg.com/pgc-image/ce54f0e37b844d9fb8affe61feec2d45~tplv-tt-large.jpeg?x-expires=1969844938&x-signature=xe8iRyDzChi2AIn427uiromMJlM%3D)
练瑜伽,有关肩部的所有问题,最终其实都是肩胛骨的问题。
不管是瑜伽开肩,还是肩颈疼痛、翼状肩、头前倾、圆肩驼背等等,从某种程度上来说,都离不开灵活&加强肩胛骨的练习。
![](https://p3-sign.toutiaoimg.com/pgc-image/ed4c0bffc4f949ccb91173b287dae67b~tplv-tt-large.jpeg?x-expires=1969844938&x-signature=ncTxK5kRIwa8PFvIgmghoiz8UyM%3D)
![](https://p3-sign.toutiaoimg.com/pgc-image/25d1a6d014eb409a9fcdae5fafbfeb64~tplv-tt-large.jpeg?x-expires=1969844938&x-signature=cZsZW7kwtveQSoTawI33wZOlP9Q%3D)
所以,练瑜伽,灵活&加强肩胛骨的练习真的很重要!
![](https://p3-sign.toutiaoimg.com/pgc-image/8115da13d94446dd89dbd53b2e1836d4~tplv-tt-large.image?x-expires=1969844938&x-signature=ywTXLLn%2FNB6rUWai8oTLM86ZKUY%3D)
那么,今天也给大家分享10个灵活&加强肩胛骨的练习,练完整个肩部真的超级舒服,不管是开肩,还是疗愈疼痛,效果杠杠滴,一起来试试吧:
动作1:
![](https://p3-sign.toutiaoimg.com/pgc-image/86835642517b4986860cb7581675e7dc~tplv-tt-large.image?x-expires=1969844938&x-signature=iuRH3Y56DpX8rYRAr5ytyyVr%2BcE%3D)
从四足支撑位进入吸气,双手推地,含胸弓背肩胛骨中间饱满向上推呼气,肩胛骨往脊柱中间靠拢注意收紧核心、肋骨重复10-12次
动作2:
![](https://p3-sign.toutiaoimg.com/pgc-image/08de9d89a4c84efb9e721fb81b9156bd~tplv-tt-large.image?x-expires=1969844938&x-signature=6EVQDRvpVm5XH3lbi2N8CRaCDzI%3D)
四足支撑位,吸气,双手向下推地呼气,收紧核心、肋骨,肩胛骨上回旋吸气,肩胛骨下回旋重复练习10-12次
动作3:
![](https://p3-sign.toutiaoimg.com/pgc-image/39c6a2eb30724af39eb60b004272dc11~tplv-tt-large.image?x-expires=1969844938&x-signature=9Fv6lN0J%2B8LlQEdiOUxAILht2ls%3D)
保持四足支撑位吸气,双手向下推地呼气,收紧核心、肋骨肩胛骨顺时针绕动10-12次之后逆时针绕动10-12次
动作4:
![](https://p3-sign.toutiaoimg.com/pgc-image/8736c8ea92654141857b2e7afee0cd14~tplv-tt-large.image?x-expires=1969844938&x-signature=h9noyVzuOe7i8QxmLaQO33tmvzs%3D)
四足支撑位,双手分开两个肩膀宽吸气,肩胛骨向右侧方向顶高感受左侧胸腔拉伸,呼气换另外一侧左右交替为一次,重复练习10-12次
动作5:
![](https://p6-sign.toutiaoimg.com/pgc-image/48b69cb4ddca4abcba483c5637babf33~tplv-tt-large.image?x-expires=1969844938&x-signature=%2BWxYndx2Lwi4hBNqL4q2qirQGGY%3D)
大拜式准备,调整5-8个呼吸吸气身体向前来到猫式右手由后向前绕动画圈呼气,臀部向后回到大拜式动态练习12次,换另外一侧
动作6:
![](https://p3-sign.toutiaoimg.com/pgc-image/c05c6b3265db4905ad3ace6bf7a0ca8c~tplv-tt-large.image?x-expires=1969844938&x-signature=Er6tDBe%2F7XX8RVLpSK%2F5nENhu7Y%3D)
双膝跪地,大腿垂直于地面吸气,延展脊柱,左手放在左脚跟呼气,收紧核心,右手伸直向后绕吸气,还原,呼气,换另外一侧每侧交替练习12-15次
动作7:
![](https://p3-sign.toutiaoimg.com/pgc-image/f3ba10b908ae46b4b0c5905eb5b851df~tplv-tt-large.image?x-expires=1969844938&x-signature=uZ0hKV4%2Fiuje1oSmyFNblC5fJoQ%3D)
俯卧位,双手伸直向前吸气,延展脊柱呼气,收紧核心胸腔离地,双手屈肘向下拉吸气,还原,动态练习10-12次
动作8:
![](https://p3-sign.toutiaoimg.com/pgc-image/9b6aa1222ec5432d91aa9856c998b863~tplv-tt-large.image?x-expires=1969844938&x-signature=ovCKFRQ%2BnKtzFcnIwr1HmimYDjE%3D)
双手肘撑地,人面狮身式准备呼气,收紧核心,左腿向后屈膝髋部转向右侧,进入狂野式吸气还原,呼气,换另外一侧每侧交替练习5-8次
动作9:
![](https://p3-sign.toutiaoimg.com/pgc-image/edc44fc2863440428228cbfc06fd0489~tplv-tt-large.image?x-expires=1969844938&x-signature=Rj544fnGeoe94RYqRG5UVy0H%2Bs0%3D)
从上一体式退出,进入高弓步吸气,双手臂上举,肋骨向内收呼气,收紧核心,弓步下蹲一次吸气,脊柱向前延展45度呼气,双手屈肘向下呈仙人掌式吸气,还原,重复练习5-8次
动作10:
![](https://p3-sign.toutiaoimg.com/pgc-image/23a635d0724a42cfab506920a572661f~tplv-tt-large.image?x-expires=1969844938&x-signature=9lRLvupEGPd3lvAMoLt3mPlYlg0%3D)
背靠墙站立,吸气双手向上伸直呼气,微微收紧核心、肋骨双手向下,还原动态练习10-12次