💥 Winging Scapula(附中文) “Case Study” - 🧠Can winging scapula be fixed? Can uneven shoulders be fixed? Is your scapula moving like my client here, lower tip flares up when you put your hand at your back? Or does it wing when you reaching your hand up? - My client came to me last week complaining the winging of his right scapula is giving him instability when doing shoulder presses and bench presses. He experienced no pain - I asked him to raise both arms up and down slowly. As we can see no winging is observed. What can be the underlying causes ? Can it be muscles imbalance or range of motion limitation? - 👇🏻Leave your comment down below if you have winging scapula 📨 DM me your winging scapula video ———————————————— 💥 翼狀肩胛 “案例分析“ - 🧠 翼狀肩胛能找物理治療處理嗎? 高低肩跟異狀肩胛有關係嗎？還是你的肩胛骨像我的病人，把手放在背後內側會橋起來。還是你的肩胛骨是往上舉或往下放的時候才會翹起來？ - 這位病人上週來看診，抱怨他的翼狀肩胛會影響他的訓練品質，特別是在做卧推跟肩推的時候，會有肩胛無法內收的情形，不過並沒有疼痛 - 我請他兩手從前面慢慢平舉往上，再慢慢放下來。從影片我們卻沒有看到肩胛翹起來。那到底這是肌肉的問題還是骨頭的問題還是關節的問題？還是只是動作控制的問題？ - 👇🏻你知道翼狀肩胛的原因嗎？在下面留言 📨 想知道怎麼解決你的翼狀肩胛，在小盒子傳給我你的影片 . #jamesthephysio signing out . #physicaltherapy #physiotherapy #rehab #dpt #prehab #physio #exercises #workout #functionalfitness #strengthandconditioning #functionaltraining #personaltraining #injuryprevention #fisio #fisioterapeutas#fitness #fisio #fisioterapeutas #wingingscapula #shoulder #pain #物理治療 #運動醫學 #傷害預防 #肩膀痛 #相信專業 #相信你的物理治療師 #翼狀肩胛

💥Bench press warm-up (附中文) “How to avoid shoulder injury” - 🤯9 out of 10 bodybuilders who come for physical therapy complain of shoulder pain, front and back, involving bicep tendinitis, shoulder impingement or rotator cuff tedinopathy - 👨🏻‍⚕️ Every time I cannot emphasize enough the importance of a good shoulder warm-up routine it does on firing the rotator cuff in co-contraction, and to underpin shoulder stability in performing bench press - 👆🏻⬅️Here are three easy quick exercises to do for shoulder warm-up before doing bench press, all requires a dumbbell, performed on the ground: - 1️⃣ Supine dumbbell swing 2️⃣ Supine dumbbell ER/IR 3️⃣ Supine dumbbell ER/IR and press - ✅ I suggest 30 seconds on each side for every exercise. 1-2 sets. The goal is to have all around pump both outside and inside(rotator cuff) the shoulder. We are aware of strengthening the “core” to protect our spine, but often we neglect it is as important to protect the shoulder joint from instability. Rotator cuff is the “core” muscles of the shoulder joint that protects the ball from falling out of the socket ——————————— 💥卧推暖身復健課表 “肩膀傷害預防” - ❤️ 標記 分享給你訓練好伙伴 - 🤯 10個練健美的病人有9個進來診間都說肩膀痛，不管是肩膀前面還是後面痛，大多都離不開二頭肌發炎，旋轉肌受傷，間接會導致肩膀卡卡的聲音，彈響，肩胛在動的時候有聲音。復健科醫生還會說可能跟脊椎側彎有關，讓病人不自覺有高低肩的問題🤯 - 這在我的診間幾乎是每天都會聽到的事，我常跟病人說，你一定不是最後一個病人因為這問題來找我，但你不用擔心，你的問題很簡單，你只需要一個暖身的復健課表 - 👆🏼⬅️ 這3個運動我推薦在卧推訓練之前做，只需要一個啞鈴，即可完成: . 1️⃣ 平躺啞鈴上下動 2️⃣ 平躺啞鈴內外轉 3️⃣ 平躺啞鈴內外轉加推 . ✅ 建議一邊一組30秒，訓練前做1-2組。我們都知道訓練核心可以保護脊椎，可是我們都忽略了訓練肩膀的核心，或先做好旋轉肌的暖身再進行卧推的重要性。不要再當下一個只推輕重量當暖身然後受傷的受害者，旋轉肌暖身要做好做滿 . #jamesthephysio signing out

💥 Bench press wrist pain (附中文) “Simple solution” - 🗣 Dating back a couple posts, we talked about the three main reasons for having wrist pain in bench press. First is a TFCC injury, or cartilage compression injury, in the radiocarpal or midcarpal joint. Second is the wrist joint being a non-weight bearing structure itself. And third is shoulder instability - 🧠 Hot packs and E-stim will only subside the pain by no means it will fix the situation. Like I always tell my patients, not having pain is inequivalent to full recovery, nor is it equivalent to lift heavy ass weights yet - 👨🏻‍⚕️ Clinically, I love to teach my client this exercises to relieve pain in bench press or push-ups. Here is how to do it: - 1️⃣ Fixate a band at a lower angle 2️⃣ Put the painful wrist through the band 3️⃣ Hand on the bench, band on the wrist 4️⃣ Bend the wrist out(extension) with bodyweight 5️⃣ Should feel slight joint distraction 6️⃣ Adjust the tension of the band for better outcomes - 💡 This is a method been broadly practiced by physical therapists to create joint space and movement fluidity. I recommend deloading to 60-70% 1RM after the first therapy session. If it is still painful, back off from pressing movements, turn to active range of motion exercises including resisted wrist extension, pronation and supination - 👥 Tag your gym partner ————————————————— 💥卧推手腕疼痛：該做什麼 “關節鬆動運動” - 🗣上次有講到卧推腕關節會疼痛的三個原因，那我們這次來看一下可以做什麼減緩疼痛的問題。一般如果是三角軟骨受傷，如果不太嚴重，可以做健保的電療熱敷，症狀能得到短暫的改善。不過沒有疼痛，並不代表已經好了；同樣，沒有疼痛，不代表可以開始大重量訓練 - 💡 在臨床，遇到手腕疼痛的病人，不管是卧推還是做俯地挺身，我都會教這個運動： - 1️⃣ 將彈力帶固定在一端，建議是斜下方 2️⃣ 患側手腕穿過彈力帶 3️⃣ 手腕撐在椅子上，彈力帶扣在腕關節上 4️⃣ 利用體重把手腕做出伸直動作(往外折) 5️⃣ 關節會有輕輕分離的感覺 6️⃣ 可調整彈力帶的張力以達到關節鬆動的目的 - 🧠 透過增加關節的空間，能暫時減緩腕關節內的壓力，讓訓練能繼續進行。如果三角軟角受傷了，建議看完第一次物理治療後需要降低訓練重量(Deload)到1RM的60-70%，避免繼續重壓關節。嚴重的個案會建議避免推舉動作的訓練，進行主動腕關節輕阻力運動，包括內旋、外旋、伸直三個方向，而不是完全休息 - 👥 標記你的訓練好朋友 - #jamesthephysio signing out