Exercises for protruding shoulder blades consist in strengthening the muscles of the back, abdomen and the muscles of the shoulder girdle. In order to eliminate protruding shoulder blades, it is necessary to ensure proper stretching of the muscles, mobility of joints and correcting the proportions of the figure. Learn the best exercises for protruding shoulder blades and find out what there are ways to reduce this ailment.

Protruding shoulder bladesis not only an aesthetic defect, but also a posture defect that can cause back pain. Check how to correct this ailment.

Protruding shoulder blades - causes

Exercises for protruding shoulder bladesshould strengthen the muscles of the shoulder girdle and the toothed anterior muscle, because weakening these parts may contribute to this defect in posture. The forward shoulders cause incorrect positioning of the shoulder blade, which changes its position, bulging.

Incorrect posture and frequent slouching may also have an adverse effect on the protruding shoulder blades. Contractures of the muscles of the shoulder girdle and the muscles of the chest, and the over-stretched back muscles can also contribute to the problem of protruding shoulder blades.

The problem of protruding shoulder blades cannot be underestimated, because they can cause thoracic hyperphosis and have a negative impact on the entire body posture, as the position of the spine changes significantly with this condition, causing pain and overstrain. Protruding shoulder blades are not only an aesthetic problem, but also a serious obstacle to the proper functioning of the motor organism.

Fortunately, we know methods and exercises for protruding shoulder blades.

Protruding shoulder blades - exercises

With any posture defect, you should first focus on eliminating it, so with protruding shoulder blades, typical strength exercises based on heavy loads are not recommended. To correct protruding shoulder blades, perform exercises to improve the mobility of the joints, strengthen the muscles and stretch them.

See also: The trapezius muscle of the back - strengthening and stretching exercises

  1. Lie on your stomach with your arms outstretched. Raise your shoulder blades while pulling your arms to your sides so that the elbows extend outwards. Keep your forehead just above the mat and don't look your head. Come back to the starting position.
  2. Lie on your stomach with your sides splayed and arms bent (hands resting on palms). Tear the cage off the ground and hold it in the highest tension for a while. Come back to the starting position.
  3. Lie on your back with a dumbbell in front of your chest. The hands should be slightly bent at the elbow joint. Slowly shift the weight behind your head and return to the starting position.
  4. Lie on your stomach and clasp your hands behind the nape of your neck, in this position tear your elbows off the ground.
  5. Sit on a chair and pull your shoulder blades back and down. In this position, raise and lower the shoulders.
  6. Stand slightly apart with a stick or barbell (if you want to engage the muscles more). Grasp the equipment so that the palms are parallel to each other and in line with the shoulders. Carry the weight over your head as far as possible.
  7. Stand slightly apart with the dumbbells on either side of your body. Raise your arms to the sides above your head.
  8. Stand slightly apart and circle your shoulders back and forth with your arms resting loosely on either side of your torso.
  9. Sit on a chair and grab a dumbbell in your hands. Carry it behind your head with as straight hands as possible.
  10. In a standing or sitting position, pull your shoulder blades backwards and downwards.

Types of training that will help you correct protruding shoulder blades

Exercises for protruding shoulder blades should strengthen the muscles of the back, shoulder girdle and abdomen. Moreover, they should improve the work of joints and eliminate muscle spasms, especially in the chest and shoulders. Protruding shoulder blades should not be made worse by improper body posture and heavy strength exercises that put too much stress on the joints.

Pilates

The best type of training for protruding shoulder blades will be Pilates. This training system aims to strengthen the muscles, stretch them and improve the overall fitness of the body. There is a reason why it was invented - to rehabilitate athletes. Pilates exercises mainly focus on core, abdominal and back muscles, so improving body posture. During pilates training, correction bands / bands are often used, with the help of which the muscles are stretched and the full range of motion of a given joint is performed, e.g. performing a full movement of the shoulder girdle with carrying the tape behind the head.

Yoga

Yoga is another very good type of training that includes exercises for protruding shoulder blades. During yoga, muscles are stretched, joint mobility is improved and all muscle contractures are eliminated. From among the many yoga poses, you can choose those that will suit you in a unique waythey acted on protruding shoulder blades and eliminated this defect in posture. A suitable example would be a head down dog, fish position, breastbone.

Swimming

Exercises for protruding shoulder blades can also be done in the swimming pool. Swimming is nothing more than the movements that are imitated during exercises for the protruding shoulder blades on the mat. While swimming, the muscles in the back, abdomen, arms and legs are activated. The efficiency of the whole body improves and posture defects are corrected. Swimming does not burden the joints, so it does not expose us to pain in the shoulder blades while exercising in the pool. In addition, it perfectly shapes and strengthens muscles, because water is a natural resistance for them.

Gym

To correct protruding shoulder blades, it is worth exercising in the gym. But be careful - in order not to harm yourself, do not start the exercises yourself, but ask an experienced instructor for advice. He will definitely show you the machines that allow you to do training to improve the appearance of your back and show you how to exercise on them.

Check: Back exercises at home and in the gym - training plans

Important

Tips you should follow if you want to correct protruding shoulder blades

  1. Keep your body upright - remember to correct your shoulder blades, pull them back and down. Take care of it in every activity of the day, especially when standing and sitting, because most often then we adopt the wrong posture.
  2. Get stretched after each workout. Although exercises for protruding shoulder blades involve stretching your muscles, do static stretching after each training session (it may be in the form of yoga).
  3. Do not perform heavy strength exercises until you correct the protruding shoulder blades, as such effort may only aggravate the posture defect.
  4. Exercise regularly. Diligent and systematic training is important with protruding shoulder blades, preferably 4-5 times a week.

Category:

Anatomy