肩胛骨稳定训练解析

肩胛骨的运动
肩胛肌肉的功能解剖
Functional Anatomy of the Scapular Muscles
• • • • • 斜方肌Trapezius 大、小菱形肌Rhomboid major/minor 前锯肌Serratus anterior 胸小肌Pec minor 肩胛提肌Levator scapulae
scapula stabilizers
起于躯干止于肩胛骨的肌群
Trapezius
• Upper trapezius – strong elevator, upward rotator and retractor of the scapula • Middle trapezius – mainly responsible for scapula retraction • Lower trapezius – assists in retraction and upward rotatin – depression
Lower trapezius
• Overhead arm raise in line with lower trapezius
•Βιβλιοθήκη Baidu起始位置，如图
Rhomboids
• Prone Horizontal abduction (neutral) • Scapular adduction and downward rotation
• The muscle is used mainly for pushing and punching actions and is nicknamed 'The Boxers Muscle'. • It is used strongly in pushups and bench presses
Pec Minor
肩胛骨稳定的意义
• Weakness of the scapular muscles will lead to dysfunction of the scapulohumeral rhythm,which may cause or lead to shoulder injury. • With weakness and instability of the scapula may lead to possible SLAP tear, rotator cuff tear, labral tear and or shoulder impingement. • Scapular dysfunction is found in as many as 68% of rotator cuff problems and 100% of glenohumeral instability diagnoses
肩胛骨稳定训练
Scapular Stabilization Exercise Scapular strengthening
肩胛胸壁连接 Scapulothoracic Joint
• 不是真正的关节 • 肩胛骨在胸廓上的运动对肩关节的运动非 常重要 • 肩胛骨周围肌肉的收缩，使得肩胛骨稳定 为关节活动打下了很好的基础
Levator scapulae
Upper trapezius
• Prone Row/Bent over Row、Unilateral shoulder shrug • 起始位置，如图 • 再慢慢垂下手臂，即为UT之eccentric contraction
Middle trapezius
• Horizontal abduction (neutral) • Shoulder horizontal extension with external rotation and overhead arm raise in line with lower trapezius (prone position)
Serratus anterior / Pec Minor
• Serratus Punches • Push up with a plus • Shoulder abduction plane of scapula above 120°(only for SA)
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Movements and Muscles for the Shoulder Girdle
Movement
Abduction/Protraction
Muscles
Pectoralis minor Serratus anterior Trapezius lower fibers Trapezius middle fibers Rhomboids Trapezius upper fibers Trapezius middle fibers Rhomboids Levator scapulae Pectoralis minor Lower Trapezius Serratus anterior Trapezius middle fibers Trapezius lower fibers Pectoralis minor Rhomboids
Adduction/Retraction
Elevation
Depression
Upward rotation
Downward rotation
肩胛肌肉离心收缩
Eccentric contraction for scapular muscle
离心动作设计
• 靶肌肉在抗重力体位下的向心动作 • 靶肌肉抗重力离心收缩 • 向心动作的终止位置即为离心动作的起始 位置 • 不要设计成靶肌肉拮抗肌的向心收缩
Rhomboid major and minor
• Action
– Scapula retraction – Rotation of the scapula downwards
• Chins and dips are excellent activities for developing these muscles.
Levator scapulae
• Shrugging the shoulders (scapula elevation) requires the use of levator scapulae and Trapezius.
Serratus anterior
• Action
– Scapula protraction – Rotation of the scapula upwards
• Action
– Scapula protraction – Rotation of the scapula downwards – scapula Depression
• It works together with Serratus anterior. When the two work together, pure protraction (without rotation) is produced.