💥 Shoulder Clicks (附中文) “ How to fix my shoulder” - 🎯 There has been an increasing number of clients coming in to my clinic to check on their shoulder clicking. Particularly when doing bench presses, shoulder presses, or pulldowns their shoulders click more than usual - 📌 First off, do not start by scaring yourself from the thought that cartilage is being grinned off, or worse, an extra bone is stuck in your joint - 📌 If all muscles attached to the shoulder joint are balanced in terms of tension, anthropometric movement ought to be smooth, disciplined. But if the way of training are oriented to single-planar, single-joint movements, it can create muscle imbalances. And too much of it will be disruptive in anthropometric movement that leads to clicking sound in a joint - 🔎 Most of my patients, upon detailed history taking, do not warm-up before workouts. Warm-up is the only way to bulletproof your body from injuries. And for the shoulder. Rotator cuff activation is much needed for upper body workout that often been neglected as part of the program - ✅ Watch how I demonstrate the shoulder warm up exercise 💯 Like. Share. Tag your friend with shoulder clicking ————————————— 💥 肩膀卡卡聲 “訓練前要先暖身” - 🎯 不少病人會因為肩膀出現卡卡聲來看物理治療，主要說在肩推，拉背的時候肩膀會一直發出聲音，覺得很可怕。有些病人可能會痛，有些病人不會，很怕這聲音是骨頭在撞擊，會不會造成軟骨磨損，會不會是關節中間有什麼卡住了 - 📌 正常放鬆的狀況下，關節在活動的時候，關節內會維持一定的空間。可是如果你的訓練都偏向單一平面，單一關節的動作，或重複同樣的訓練，像是肩推、卧推、划船等等，時間久了，肌肉變會不平衡，進而影響關節的動作。常常做太多推舉的動作，二頭肌長頭的肌腱會變得緊繃，這會影響肩關節跟肩胛骨的動作。在舉手的時候，關節活動的軌跡容易被緊繃的肌肉影響而改變，便容易產生卡卡的聲音 - 🔎 而且在細問下，病人一般都沒有暖身的習慣，或是以輕重量來當作暖身。舉例如果你要打籃球，正常來說應該都會先動動手動動腳，來回跑動一下再開始投球運球。重訓也是一種運動，可是為什麼大家都忽略了暖身的重要性呢 - ✅ 暖身包括先找到關節的活動度，去控制關節的活動度，跟激活各關節的核心穩定肌群，增加本體感覺。影片示範的是肩膀的暖身運動👆🏻👆🏻 - 💯 肩膀有卡卡聲，建議先找物理治療師評估，讓治療師為你制定治療計劃 . #jamesthephysio signing out