Cómo fortalecer los ligamentos en su hombro - Remedios caseros

Cómo fortalecer los ligamentos en su hombro

Your shoulder joints are held together and controlled by ligaments, tendons, muscles, and bones. Ligaments are responsible for connecting bone to bone, which is why at the shoulders the bone in the upper arm is attached to the clavicle and scapula. Due to the fact that they are not connected to the muscles, they cannot empower themselves.

How to strengthen the shoulder ligaments?

However, you can improve stability and protect your ligaments by including exercises that strengthen the muscles that surround your shoulder joints. Extensive training can strengthen the four rotator cuff muscles, which consist of subscapular, infraspinatus, teres minor, supraspinatus which hold the upper arm bone securely in the clavicle and scapular muscles, including the trapezius, the levator scapulae, rhomboids, and serratus anterior

Exercise structure

Step 1
Perform the shoulder strengthening exercise two to three days a week and on non-consecutive days.

Step 2
Warm up your shoulders before each workout. Do five minutes of walking followed by 10 slow arm circles and 10 full-body arm swings.

Step 3
Use weights, which have to do with 2 to 3 pounds, for each workout. The muscles you are working are extremely small and do not need a lot of resistance. Using heavy weights can lead to muscle and muscle inflammation.

How to strengthen shoulder ligaments and tendons

Rotator cuff muscle strengthening

Step 1
Strengthen your infraspinatus and teres minor with lateral dumbbell external rotations. Lie on your side on the edge of a bench or table, holding a light dumbbell in your main hand. Place your elbow against your side and bend it 90 degrees. Rotate your shoulder internally to lower the dumbbell toward the floor and rotate it outward to lift it. Total of two sets of 10 reps on each side.

Step 2
Work the subscapularis with internal rotations of weights to the side. Lie on your side at the end of a bench or table while holding a dumbbell in your lower hand. Place your elbow against your torso and bend the joint to 90 degrees. Externally rotate the shoulder to lower the dumbbell down and then internally rotate to lift the weight. Do two sets of 10 reps on each side.

Step 3
Include dumbbell lateral raises to improve your supraspinatus. Kneel on a bench and lean forward, placing one hand on the bench for support. Hold a light dumbbell at your freedom and allow your arm to hang toward the floor. Raise your arm straight to the side, twisting your wrists so that it is in a thumb-up position. Once your arm is parallel to the floor, lower it back. Repeat 10 times and do a total of two sets on each side.

Scapular muscle strengthening

Step 1
Squeeze the shoulder blade to enhance the rhomboids and mid-trapezius. Stand or sit tall with your elbows bent at 90 degrees. Pinch your shoulder blades and hold the contraction for 5 seconds. Do the workout 10 times.

Step 2
Strengthen the trapezius and the levator shoulder blade with the shoulder blades of the scapula. With your arms down on your sides and your palms open and trying to move forward, lift one shoulder toward your ear. Hold the contraction for five seconds and then repeat the exercise on the opposite side. Total a total of 10 representatives on each side.

Step 3
Incorporate extensions of the shoulder blade against a wall to reinforce the serratus anterior. Stand in front of a wall and lean forward, placing your hands next to each other on the wall directly in front of your chest. From this position, spread your shoulder blades to extend your arms and move slightly away from the wall. Hold the contraction for five seconds and repeat the workout 10 times.

Precautions

If you are currently experiencing discomfort in your shoulder joints, consult your doctor before beginning an exercise program to avoid further damage.

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