Do you have a shoulder injury? Have you noticed that your shoulder is wrapped around your ear? Is your neck strained and stressed, crawling over your shoulders and upper back?

There is no doubt that more and more people are experiencing most of the shoulder problems. In order to maintain a good posture, we have two choices – use good core support, or work on the arms and shoulders.

From a perspective point of view: in order to support the body, we are either like a circus tent with a high pole in the middle, the edge is tilted downwards [core support and shoulders down], or like a jacket hanging on a hook [crawling on the shoulders] Get up] Try to stop us! ]

The posture habits on the coat can create a tension in the neck and shoulders. This can lead to more headaches and increase the risk of shoulder injuries and rotator cuff problems. However, there is correct body awareness and training; it is never too late to improve a person's posture.

Raising the core strength is critical to a strong, healthy shoulder.

A well-equipped core will help you stay in a sitting position and a high posture, thus making your shoulders more relaxed. [Like a circus tent]. But sometimes relaxing your shoulders is not enough. In some cases, you need to work actively and pull your shoulders away from your ears.

A broad-diamond upper back muscle called the trapezius muscle has three different directions of fibers. The lower fiber pulls down the shoulder muscles. The intermediate fibers help pull the shoulder blades together and the upper fibers lift the shoulders.

In general, the downward action of the trapezius muscle is the weakest but most important action of shoulder support and stability.

My personal favorite tip for awakening the lower muscles of Trapezius is "Diamond Down." The “Diamond Down” tip and shoulder movements are very good when preparing for any movement involving the use of the shoulders and arms.

How does Diamond Diamond help develop lower trapezius muscles?

• It increases the anti-leverage required to extend and open the upper thoracic, neck and head joint spaces. This helps to improve posture and upper spine mobility.
• It positions the shoulder joint at a better position for shoulder and arm movement during exercise. Refined motion technology increases overall strength, flexibility and reduces the risk of injury to the arms and shoulders.

Practice "Diamond Knockdown" as a shoulder strengthening exercise

1. Stand in good posture and core support. The natural position of the upper spine should be slightly curved [bent] so that the shoulder blade lies flat on the back. Let your arms hang around.
2. Inhale and fill the back, lift the chest and lengthen the spine, exhale and pull out the “Diamond Down” from the tip of the scapula, gently pull the shoulder blade down to the back of the waist.
3. Inhale and raise the spine, exhale deeper "Diamond Down Contraction, then release.

When to practice the "Diamond Down" action

• Perform a “Diamond Down” exercise as a warm-up exercise 3-5 times before any other Pilates or fitness exercises.
• Start with any "arm down" motion and start any arm or shoulder movement [up or down].
• You can also do an independent exercise at any time of the day to remind you to keep your shoulders away from your ears!

Need to pay attention to what

• Make sure the lower abdominal muscles are lifting up to get the core support and keep lifting as you pull down the "diamond".
• Keep your body in a good position while the shoulder blade is moving and keep your body still.
• Avoid clamping the shoulder blades together when pulling down. Make sure the blade is flat on the chest.

Improve the core strength of healthy shoulder pads

Always use Pilates exercise to improve overall health. If your core is weak, your shoulders will tend to tilt around your ears. With a strong, well-supported center, it is easier to improve shoulder movements, reduce joint pain, enhance Pilates training or any exercise activity.

"Diamond Down" shoulder movement is a good start to help develop strong, healthy shoulders and arms.

Develop strong and balanced shoulders with Pilates training techniques was originally published on Spring