Upper Mobility Part. 1 Workshop (Shoulder)

服務說明

Upper Mobility Part 1 Workshop - Shoulder Joint Mobility Sequence Target Audience: Open to all backgrounds; suitable for anyone looking to relieve shoulder and neck discomfort or improve athletic performance Designed specifically for participants who wish to improve shoulder health and increase their range of motion. We will use a stick as an assistive tool. By applying force with both hands through “pushing against” or “follow through” resistance, we will guide the body into states of active stretching and resistance training, thereby enhancing strength and range of motion. Course Outline: Rebuilding Shoulder Function from Basic to Advanced 1. Upward Raises: Improving Range and Rhythm Our first priority is to establish proper scapulohumeral rhythm. By swinging the arms, consciously shrugging the shoulders, and guiding the shoulders backward, we reinforce the joint’s movement path during upward raises, making everyday arm-raising motions easier and more natural. 2. Backward Swing: Correcting Rounded Shoulders and Improving Posterior Control To address the issue of rounded shoulders caused by prolonged sitting, this section focuses on developing control over the arms when positioned behind the body. By stabilizing the shoulder blades, lifting the arms backward, and extending the elbows, we strengthen the posterior shoulder chain muscles to restore an upright posture. 3. Rotation and Twist: Joint Control in Three Planes The shoulder joint is the ball-and-socket joint with the greatest range of motion in the human body. We will develop internal rotation and external rotation through multi-angle exercises. 3a. Flexibility Assessment: Conduct a preliminary test to understand your current range of motion. 3b. Behind-the-Neck and Front Pull Techniques: Simulate the sensation of drawing a bow to precisely activate deep, small muscles. 3c. Multi-Directional Rotational Transitions: Perform rotational exercises at different angles (such as shoulder abduction or adduction) to ensure the shoulder joint moves with ease and precision. 4. Full Range of Motion: Dynamic Stability Enhancement In the final stage, we learn to maintain dynamic stability while generating continuous force across multiple angles. Through push-and-pull resistance exercises using a stability roller in both longitudinal and transverse directions, we train the joints to actively support themselves during movement, effectively preventing sports injuries.