Benjamin's lab: Shoulder Mobility

Service Description

日期時間： 11/4 (Sat) 16:00 – 17:30 目標對象：不限背景，適合任何想緩解肩頸不適或提升運動表現的人士專為希望改善肩膀健康、提升活動幅度的學員設計。我們將運用日常可見的地拖棍作為輔助工具，透過雙手產生「角力」或「順應」的發力方式，引導身體進入主動伸展 (Active Stretching) 與抗阻訓練 (Resistance Training) 狀態。課程大綱：由淺入深重塑肩膊功能 1. 向上舉：提升舉手幅度與規律我們首要建立正確的肩胛肱骨節律 (Scapulohumeral Rhythm) 。透過擺動手臂、有意識地聳肩及向後引導肩膀，鞏固關節在向上舉手時的活動軌跡，讓日常舉手動作變得更輕鬆自如。 2. 向後擺：改善圓肩與後方控制針對長期久坐導致的圓肩 (Rounded Shoulders) 問題，本節重點在於建立手臂於身後位置的掌控力。透過鎖定肩胛、向後提升手臂以及伸展肘部，強化肩後鏈肌肉，重塑挺拔體態。 3. 轉與絞：三平面關節控制肩關節是人體活動度最高的球窩關節，我們將進行內旋 (Internal Rotation) 與外旋 (External Rotation) 的多角度開發。 3a. 靈活度檢測：進行前置測試，了解目前關節的轉動範圍。 3b. 頸後與前拉技術：模擬下拉弓箭的發力感，精準活化深層小肌肉。 3c. 多方位旋轉轉換：在不同角度（如肩外展或內收）進行旋轉練習，令肩關節活動能收放自如。 4. 全環繞：動態穩定性強化最後階段，我們學習在多角度連續發力下維持動態穩定性 (Dynamic Stability) 。透過地拖棍進行縱向與橫向的推拉對抗，訓練關節在活動過程中的主動支撐力，有效預防運動損傷。

Upcoming Sessions

Cancellation Policy

1.Booking, Cancellation, and Attendance Policy 1.1 Booking Window: All class or personal training bookings must be made at least 24 hours in advance. 1.2 Rescheduling & Cancellation: You may reschedule or cancel a session up to 3 hours before the scheduled start time. 1.3 Late Cancellation & No-Show: If you cancel with less than 3 hours' notice or fail to attend a booked session without prior notice ("No-Show"), the session will be forfeited and deducted from your package balance. 2.Packages, Refunds, and Validity 2.1 Validity Period: The validity of a package starts from the date of purchase. The specific expiry date is determined by the plan selected (as stated in the "Select Plans" section). Expired credits are non-refundable and cannot be extended. 2.2 Refund & Modification Policy: All sales are final. Refunds or package modifications are only permitted under the following circumstances: A refund request made within 24 hours of the initial purchase.

Contact Details

Kam Hong Building, 285 Des Voeux Rd Central, Sheung Wan, Hong Kong
85246119088
DesmondH@dailycalihk.com