How to get rid of the tension in the shoulders of the 8 steps
Our shoulders - the first area of the body where the most visible problems with posture, as well as the fastest expresses stress. To improve the condition of the upper part of the body, it is necessary not only to warm up on a regular basis and keep track of how you are sitting, but also make weekly stretching of the shoulder muscles, working out with weights and eat right. Today, we have gathered a few simple ways to help you make your hands stronger, reduce inflammation of the muscles and get rid of gravity in the body at the end of the day.
1. Preparation of
Before you start training the arms and hands, you should understand the level of the problem. Concentrate on the sensations, turn off the music and try to feel every cell of his body. Start with a simple circular movement of the shoulders. Accomplish them slowly to understand, where you feel pain.
Workout should do at least twice a week - it will give your muscles enough time to grow and recover. Remember that all the muscles of the upper body seriously affect each other, and if you do just a simple push-ups and planks, you only strengthen the front delts and port back balance.
Start with stretching the upper body, using basic postures of yoga. Begin with the posture of the dog upside down: Lie down on the mat, and then slowly raise your body, keeping your hands on your abdomen. Then go on to pose a dolphin - in this position, the forearm must be firmly pressed to the floor to stretch the back muscles.
Stand at a distance of half a meter from the wall, put her palm to shoulder height and then tilts the body down, keeping your back flat. Try to perform slow motion, feeling stretched tendon inside the shoulders. Hold position is at least a minute.
3. Push-ups from the wall
Stand up against the wall and put her hands on the shoulders. The distance between the legs and the wall should not be less than half a meter. Slowly pushed away from the wall - bending your elbows. Make sure that your elbows staring outside.
4. lifting dumbbells
Put your feet shoulder width apart, raise your hands with dumbbells in hand and bend them 90 degrees. Pulling up on a hand and then returns them to the reverse position. Follow so that the bending angle was maintained. Perform 10-15 times.
5. Link with one hand
Put your left foot forward, bend your left knee and inclined at an angle of 45 degrees to achieve a straight line from the heel to toe. Put your left hand on your hip, right - Pull out the bottom with dumbbells. Cranking right elbow and lift the dumbbell to the chest, and then slowly returns to its original position. Repeat 7-8 times, then switch sides.
5. The rise of forward
Put your feet together, hands put down the dumbbells along the body. Gather in the stomach, straighten shoulders. Raise dumbbell slowly to shoulder level and slowly lower them back. Avoid rocking or sudden movements. Repeat 8-12 times.
6. Squats with retraction
Put your feet shoulder width apart, gather in the stomach, lower your hands with dumbbells along the body. Bend your knees, and then begins to withdraw his hands behind his back with dumbbells. Repeat 8-12 times.
7. Additives Power
Make sure that in your food to be sure to contain omega-3 fatty acids that reduce swelling and strengthen bone health. Regularly eat pineapple, bromelain comprising proteolytic enzyme that reduces inflammation, and ginger root, which reduces muscular pain.
What are you doing to get rid of pain in the shoulders and back?