常見的啞鈴划船錯誤:釘住肩胛骨

TonyGentilcore網站上在談論《划船肩胛動作》的部份。Tony 提到划船是鍊鍛上背很好的動作,比起建構肩胛骨後縮,它更適合於發展闊背肌。

在指導單手啞鈴划船時,一個常見的指導語是「後縮(內收)肩胛骨,然後釘住(pin)住,完全整組的反覆次數」。如下影片:

影片網址:https://youtu.be/t3WxC3zTU6s

我相信這是錯誤的,它違背了常見的肩關節力學方式。原因如下:

By pinning the shoulder blade in place you’re essentially forcing yourself to gain the brunt of motion through the glenohumeral joint, which can lead to more anterior (forward) translation of the joint itself; causing more anterior laxity.

釘住了肩胛骨動作,實質上您是強迫自己使用孟肱關節來吸收動作的衝擊,進而導致關節本身更多前側(向前)的轉移,產生更多前側的鬆弛。

In addition, keeping the shoulder blade retracted the entire time can lead to rhomboid dominance, which in turn can (not always) result in muscular imbalances such as downward rotation syndrome; a term popularized by physical therapist Shirley Sahrmann in her book Diagnosis and Treatment of Movement Impairment Syndromes.

此外,在整組動作中維持肩胛骨後縮會導致菱形肌主導現象,反而導致肌肉失衡的狀況,如:肩胛骨下旋症候群(downward rotation syndrome)(物理治療師Shirley Sahrmann在Diagnosis and Treatment of Movement Impairment Syndromes書上有提)

:山姆補充肩胛骨下旋症候群的影片,如下。

影片網址:https://youtu.be/SRP9V9Yx46o

我予許民眾讓他們肩胛骨移動或呼吸,像是這樣:

影片網址:https://youtu.be/zkuWav9wofc

肩胛骨應該圍繞著肋骨活動,肩胛骨有空間可以呼吸、可以移動,可以與孟肱關節更為協同的進行運作。讓肩胛骨同時向心與離心的工作。

注意:您仍然要避免負荷一路下滑到"終端活動範圍",而且要主動去要控制負荷,而不是懸掛著。在底部位置時,你應該會感覺到一個很好的伸展,然後沒有彈震的情況下返回。

這是一個微妙的調整,但卻會深遠的影響到動作的效率及肩膀的健康。試看看,有什麼不一樣的差別。

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上週 RTS 也提到單手划船的動作,同樣提到「延伸與划船(Reach AND Row)」,以下有影片可以參考。

影片網址:https://youtu.be/nmueGJ1L114

 

訓練很多美國大聯盟MLB棒球投手Eric Cressey也有分享一段影片:

If you move the ball (humerus) without moving the socket (sea lion) with it, the ball falls off (comes unstable). The same thing can happen if you move the socket without moving the ball. The question then becomes: what active or passive restraints have to pick up the slack for the excessive motion that takes place? It can be the biceps tendon, rotator cuff, labrum, or shoulder capsule.

If we teach people to move the shoulder blade and humerus independently of one another – and load that pattern – we’re really just establishing a faulty movement strategy that can’t be safely reproduced under higher velocities.

 

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