肩胛下壓收緊是一個運動時常見的指示
網路上可以查到許多關於這個動作的正反面意見, 而有趣的是大部分的說法其實是正確的
我們可以從簡單的解剖跟肌動學來分析這個動作
Scapula depression and tighten is a common cue during shoulder exercise.
I see a lot of positive and negative opinions through the internet,
interestingly, both side of their view points are correct.
Let's analyze this movement via anatomy and kinesiology.
肩胛下壓內收的這個指示可以分成不同平面上的動作來看:
This shoulder depression/tighten cue can be dissect into different single plane movement:
1. 肩胛下壓(Scapula Depression)
2. 肩胛內收(Scapula Adduction)
3. 常被遺忘的肩胛外轉(Scapula External rotation)
同時能夠執行這三個動作 也是我們最主要該重視的肌肉是下斜方肌以及闊背肌
The primary mover for all three movement is lower trapezius and lats
在正確執行這個動作時 你的肩胛並不會下旋
相反的 會讓你在肩膀上舉的過程更為順利
If this cue is executed correctly, it's wont create scapula downward rotation to cause impingement.
On the contrary, it'll help the shoulder movement smoothly during exercise.
肩胛下壓 的cue會產生的錯誤模式有以下幾種
The dysfunction pattern of wrongly executing scapula depression including:
1. 使用胸小肌執行動作, 但產生肩胛前突, 內轉,與下旋
Facilitating PecMin, causing scapula protrusion, internal rotation, and downward rotation.
2. 使用鎖骨下肌產生動作, 但產生肩胛下旋
Facilitating subclavius, causing scapula downward rotation
肩胛內收 的cue會產生的錯誤模式則有
The dysfunction pattern of wrongly executing scapula adduction including:
1. 使用提肩胛肌, 內收同時下旋
Facilitating levator scapulae, causing adduction with downward rotation
2. 使用菱形肌, 與提肩胛肌相同
Facilitating Rhomboid, causing same movement as levator scapulae
由於在我們成長的過程中
逐漸失去了對於肩胛的控制以及身體的感覺
有意識的去訓練這項能力在肩膀運動時格外重要
During the growing process,
we lose the ability to control the scapula and aware our body position gradually.
Training this function consciously during shoulder exercises is crucial
在執行這項訓練時絕對不是過分要求肩胛做出下壓與內收
而是在動作的過程中不要造成過度的肩胛上提與外展
影片裡面我們可以看到他將肩胛收回適當的位置而非強調內收下壓
Never overemphasizing the movement of scapula depression and adduction.
Instead, focus on not over elevating and abducting your scapula during movement.
The video below shows that he puts the scapula to ideal position rather than depression or adduction.
VIDEO
錯誤的理解會造成肩胛錯誤的下旋以及肩峰關節下軟組織損傷
重點在啟動下斜方與闊背促進手臂活動時肩胛的穩定
The misunderstanding can cause undesirable downward rotation and subacromion soft tissue damage.
The point about the cue is activating lower trap and lat to facilitate scapula stability during arm movement.
在上肢訓練時給予這個指示時
一定要確認你誘發了正確的動作模式
When you give the cue while training upper body,
make sure you activate the correct movement pattern.
任何的運動或是治療都一樣
有沒有正確的執行以及適不適合這個人執行才是最大的關鍵
Every exercise or treatment has the same concept
"
The keys are accuracy and adequacy "
