編輯嚴選

關於療癒297: 訓練前先增加關節活動Mobility before Strength

New client been out of shape for a long time, sedentary lifestyle causing the shoulder blade losing range of motion, and weak serratus anterior adding more problems.

新同學很久沒在運動，肩胛骨有點僵硬缺乏活動性，前鋸肌弱讓核心失去穩定，需要建立穩定的活動性。

After assessment, the first thing is to release some tightness around the thoracic region, getting the shoulder blade back into movement planes again before we can do any kind of training

評估後，第一件事就是因為肩胛骨缺乏活動，釋放緊繃的胸腔，讓肩胛能恢復功能才能繼續做更多複雜的訓練。

If you have these problems, try these little exercises in the following order:

如果你有這些狀況、拿一個啞鈴試試看這些運動循序。

✅1️⃣Thoracic Extension.胸椎延伸

Using weight and bench, keep the shoulder external rotated and flexion. Exhale to draw the rib cage in and decent towards the pubis. Keep the pelvis posterior tilt. Stretching the lat, keeping the thoracic spine extended

重量和凳子做固定用，保持手臂外旋和屈曲，吐氣讓肋骨往內、往下到恥骨，保持骨盆後傾，伸展闊背肌，但保持胸腔打開。

✅2️⃣DB Front Squat

lack core strength is going to put the spine at disadvantage, here front squat with a DB and plate bias the load towards the front, and keeping the core activated while squatting.

缺乏核心回讓脊椎處於一個不穩定的狀態，前蹲舉加上啞鈴和墊高，嚷所有的重量掉到前面，需要抗屈曲的核心穩定才蹲。

✅3️⃣DB row with Lat activation

Here using Row to get the rhamboid, lower trap and lat activated by lifting it slowly, guiding her to mind muscle connect those muscles to bring the shoulder blade back on line!

划船加上啞鈴（要有點強度但不要太重），主要啟動菱形肌，下斜方和闊背肌，用速度頻率控制，增加學生對於肌肉何關節的本體感訓練，刺激肌肉，讓肩胛骨能恢復功能。

✅4️⃣Shoulder blade circle

Finally mobilize the shoulder blade again, using a wall to do a shoulder blade circle, reconnecting the losing sensation and neuro connection.

探討肩胛骨的運動麵，找一面牆作畫圈圈的嚷肩胛前引、上提、內收、下壓，需要一點速度以神經重塑的方式增加神經連結。

Client feel better breathing into the chest, and we continue to add other shoulder strengthening drill.

同學結束後呼吸順暢多了，然後才繼續做比較複雜的肩膀訓練。

📌It’s important to understand that before we train any movement, our muscle can perform its action from insertion to origin, strength training can be very creative and useful if the intent is right.

在運動訓練時，了解肌肉的起點和止點，啟動肌肉動作的功能，然後才做複合式的功能訓練。肌力訓練是非常有創意和科學化的，只要清楚訓練的目的，不是只有目標，是經過思考的訓練模式。

📌Intent is what I coach, everything else is just context.

目的是我的教學方法，其他的都是因人而異。要看整體訓練內容和目標。

📌it’s not just exercise, it’s skill acquisition !

對我來說、不是只有給動作，時技能習得。

Let’s Train

Jordan