These exercises can help you to do it.

這些練習可以幫助你做到這一點。

I'm Dr. Jared.

我是賈裡德醫生

This common shoulder condition we refer to as a scapular winging.

這種常見的肩部疾病我們稱之為肩胛骨翼狀突起。

And basically this happens when the muscles that control your shoulder blade aren't strong enough or aren't firing correctly to hold it tight against your rib cage.

基本上，當控制肩胛骨的肌肉不夠強壯或不能正確發力將肩胛骨緊貼在肋骨上時，就會出現這種情況。

And so that shoulder blade kind of tilts away from your rib cage.

這樣，肩胛骨就會偏離你的肋骨。

That's what causes this winging in your back.

這就是導致你後背起翅膀的原因。

Now by itself, it's typically not an issue.

就其本身而言，這通常不是問題。

Yeah, it's a little bit aesthetic.

是的，有點美觀。

People don't love the way it looks, but oftentimes apart from maybe some shoulder blade pain and some mid-back pain, it's not really that big of an issue.

人們並不喜歡它的樣子，但通常除了肩胛骨疼痛和中背部疼痛之外，它並不是什麼大問題。

Where it becomes an issue is any dysfunction in the movement of the shoulder blade can translate out into the shoulder joint itself and cause pain in that area.

肩胛骨運動中的任何功能障礙都會轉化為肩關節本身的問題，並引起該部位的疼痛。

So it is definitely something that we want to be aware of and address if we can.

是以，如果可以的話，我們一定要注意並解決這個問題。

These exercises in this video are going to help you to do it.

本視頻中的這些練習將幫助您做到這一點。

Now the muscle that we're trying to strengthen in this video is called your serratus anterior.

在這段視頻中，我們要強化的肌肉叫做前鋸肌。

And I want to take a minute and just teach you how to properly activate it so that you can use proper form with the rest of the exercises in this video.

我想花一分鐘教你如何正確激活它，這樣你就能在視頻中的其他練習中使用正確的姿勢。

And so this muscle protracts your shoulder blades.

是以，這塊肌肉能使肩胛骨前伸。

Basically that means it pulls your shoulder blades apart.

基本上，這意味著它會將你的肩胛骨拉開。

Here's how we're going to practice it.

下面我們就來練習一下。

I want you to stand right here with your arms out in front of you.

我要你站在這裡，雙臂伸向前方。

First step is to pinch your shoulder blades together.

第一步是將肩胛骨夾在一起。

Now what I want you to do is pretend like you've got someone in front of you or maybe a heavy door.

現在我要你做的是，假裝有人擋在你面前，或者是一扇沉重的門。

And I want you to try to push that door open just like this.

我要你試著像這樣推開那扇門。

And so to do that, my shoulder blades actually pulled apart in the back.

為了做到這一點，我的肩胛骨實際上在後面拉開了。

And so right here from the contracted position, and now push in front of you, lengthen out, pull those shoulder blades apart to get into this position.

從收縮的姿勢開始，現在向前方用力，拉長，將肩胛骨拉開，進入這個姿勢。

The issue or the problem that I see most people do is they get into this position right here and then they lean forward and they round their spine into this position.

我所看到的大多數人的問題或難題是，他們進入這個姿勢，然後身體前傾，將脊柱繞成這個姿勢。

You'll notice that I should be able to maintain a nice good spine as I pinch.

你會發現，我在捏的時候應該能保持良好的脊柱。

And then as I push, there's no movement in my head right there. 100% of that motion is coming right from my shoulder blades.

然後當我用力時，我的頭在那裡沒有任何動作。100%的運動都來自我的肩胛骨。

And so typically what I like to do is teach people how to activate and feel that muscle by performing this motion.

是以，我通常會教人們如何通過做這個動作來激活和感受肌肉。

We call this a scapular push.

我們稱之為肩胛骨推舉。

We're going to do this for about 10 repetitions, and then you're ready for the first exercise.

我們要這樣做大約 10 次，然後你就可以做第一個練習了。

The first exercise is a pushup plus progression.

第一個練習是俯臥撐加進步。

This one actually has three phases to it.

這個階段實際上分為三個階段。

And this is how I typically teach it in my clinic.

在我的診所裡，我通常是這麼教的。

Phase one is we're going to get down on all fours and basically just practice that same motion that I had you do.

第一階段是我們四肢著地，基本上就是練習我讓你們做的那個動作。

So from here, I'm going to pinch my shoulder blades together.

從這裡開始，我要把肩胛骨夾在一起。

That brings my chest down closer to the floor and then pull my shoulder blades apart.

這樣，我的胸部就會更貼近地面，然後將肩胛骨拉開。

Try to push down into the ground.

試著向下推入地面。

You should feel that activating right in here, kind of underneath that shoulder blade.

你應該能感覺到它就在這裡激活，就在肩胛骨下方。

Hold one, two, and then right back down to that starting position again.

保持一、二，然後再次回到起始位置。

And usually most people can tolerate this.

通常情況下，大多數人都能忍受。

This is again, just to try to kind of get the feel for that motion.

這也是為了讓大家感受一下這個動作。

I usually perform that about 10 repetitions and then we go straight into the pushup.

我通常會重複 10 次左右，然後直接做俯臥撐。

And so we're going to add more weight into our hands by taking the feet out into the full pushup position.

是以，我們要把雙腳伸到俯臥撐的位置，增加雙手的重量。

So now we're right here and everything just looks the exact same.

現在我們就在這裡，一切看起來都一模一樣。

I'm going to pinch the shoulder blades together and then I'm going to pull the shoulder blades apart, push my palms down into the ground, up into this really tall position, hold one, two, and then come back down to that starting position again.

我要把肩胛骨夾在一起，然後把肩胛骨拉開，手掌向下按在地上，向上做這個非常高的姿勢，保持一、二，然後再向下回到起始姿勢。

And this takes obviously a little bit more strength.

這顯然需要更多的力量。

If that's where you're at, I would do 10 repetitions and then repeat that about three times.

如果你的情況是這樣，我會做 10 次，然後重複大約三次。

But here's the thing, that serratus anterior, it not only protracts our shoulder blades, pushes them forward, but it also upwardly rotates them as well.

但問題是，前鋸肌不僅能使肩胛骨前伸，將其推向前方，還能使其向上旋轉。

And so we can go into phase three as strength and pain allow by adding an elevation component to our arms.

是以，在體力和疼痛允許的情況下，我們可以進入第三階段，在手臂上增加抬高的部分。

And so to do that, we're going to get down into that pushup position again, pinch the shoulder blades together.

要做到這一點，我們要再次俯臥撐，將肩胛骨夾在一起。

That's the retraction motion.

這就是回縮動作。

And then we're going to pull those shoulder blades apart to push up.

然後將肩胛骨拉開，向上推。

And now what I want to do is push up into this dolphin pushup position right here.

現在我要做的就是推起來 做海豚俯臥撐的姿勢

But I'm not just bending at my hips.

但我不僅僅是臀部彎曲。

I'm using my hands to push the floor kind of up and away from me.

我用手把地板往上推離我的身體。

And so one more time, I'm here, I'm down in this low position.

於是我又來了一次，我在這裡，我在這個低矮的位置。

I'm going to protract my shoulder blades, and then I'm going to push using my palms, trying to push my hands in that direction to raise up into this spot.

我要伸展我的肩胛骨，然後用我的手掌用力，試著把我的手往那個方向推，抬高到這個位置。

Hold one, two, and then let's get back into that original starting position.

保持一、二，然後讓我們回到最初的起始位置。

And that's what your reps look like.

這就是你們代表的樣子。

And again, that's phase three.

再說一遍，這是第三階段。

I want you to progress into that as strength allows.

在體力允許的情況下，我希望你們能在這方面有所進步。

Three sets of 10 is a great number to shoot for.

三組 10 次是一個很好的目標。

These next three exercises, I typically have patients perform as one series in the clinic.

接下來的三個練習，我通常會讓患者在門診中作為一個系列進行。

These are punches, pull parts, and Y raises.

這些都是衝頭、拉件和 Y 型提升裝置。

You are going to need some resistance band.

你需要一些阻力帶。

You can also do these on a cable machine.

您也可以在電纜機上做這些動作。

If you don't have any resistance band or access to it, go ahead and check the link in the description.

如果您沒有阻力帶或無法獲得阻力帶，請查看說明中的鏈接。

I've got my set linked down there.

我已經把我的設備鏈接到那裡了。

And so let's get into this.

讓我們開始吧。

The first one is going to be serratus punches.

第一種是鋸齒形拳。

I'm going to anchor this around something just below my shoulder level.

我要把它固定在肩膀以下的地方。

I don't want it too high.

我不想太高。

I want it just below shoulder level.

我希望它在肩膀以下的位置。

From here, I'm going to grab it with my hand.

從這裡，我要用手抓住它。

We're going to get into this position.

我們要進入這個位置。

And now I'm going to take a big step forward just so that there's some resistance on that band.

現在我要向前邁出一大步，這樣帶子上就會有一些阻力。

From here, this should look really familiar to you.

從這裡開始，你應該會覺得非常熟悉。

You're going to let the band pull that shoulder blade back behind you, but I'm not bending my elbow.

你要讓帶子把肩胛骨拉到身後，但我不會彎曲肘部。

So I'm like pinching my shoulder blade up here.

所以我就像捏著自己的肩胛骨一樣。

And then from there, I'm going to do a serratus punch in this position.

然後，我要在這個位置做一個鋸齒衝拳。

So I'm protracting that shoulder forward.

所以我把肩膀向前伸。

And then I also want it to come up slightly.

然後，我還希望它能稍稍上翹。

And so in real time, we're going to pull that shoulder blade back.

是以，我們要實時將肩胛骨向後拉。

I'm going to push forward and elevate, hold one, two, and then come right back down to that starting position.

我要向前推並抬高，保持一、二，然後馬上回到起始位置。

This is a great way that we can take everything that we've learned and just add a little bit of resistance to it from that band.

這是一個很好的方法，我們可以利用我們所學到的一切，只是從樂隊中增加一點阻力。

Then three sets of about 10 to 15 repetitions is typically what I recommend.

我一般建議做三組，每組重複 10 到 15 次。

Exercise two in the series is going to be a band pull apart.

系列活動之二將是一次樂隊拉練。

And so to do this one, what I want you to do is we're going to grab the band in this position right here with my shoulder blades extended.

做這個動作時，我要你們做的是，在我肩胛骨伸展的這個位置抓住帶子。

I bet you can guess what we're probably going to do first.

我打賭你能猜到我們可能會先做什麼。

From here, I want you to protract those shoulder blades.

從這裡開始，我要你伸展肩胛骨。

So reach forward.

那就向前伸手吧。

Again, please keep in mind that I'm not rounding my back.

請再次記住，我不是在繞背。

I'm not getting into this position right here.

我可不想在這裡陷入困境。

Posture is still really good.

姿勢依然很好。

Head is still upright.

頭依然直立。

And then I pull forward.

然後我向前拉。

And so now from this position, I'm going to keep those shoulder blades protracted.

現在從這個姿勢開始，我要保持肩胛骨的伸展。

And then I'm going to try to pull that band apart just as far as I can until my shoulder blades start to move together.

然後我要儘量把帶子拉開，直到我的肩胛骨開始併攏。

Now I've shown you some pull parts in the past where I've had you come all the way together and really try to squeeze your shoulder blades.

現在，我已經向你們展示了一些過去的拉伸動作，我讓你們併攏，並用力擠壓肩胛骨。

That's not necessarily what we're after here.

這不一定是我們的目的。

With these, I'm concerned that you keep the protracted position and then pull apart as far as you can while maintaining those shoulder blades forward.

對於這些動作，我擔心的是你要保持伸展的姿勢，然後儘可能地拉開，同時保持肩胛骨向前。

Not rounded at your back, just protracted with your shoulder blades.

背部不要圓，肩胛骨要突出。

You should feel this right in this serratus anterior muscle right here, right below your armpit.

你應該感覺到這一點，就在這塊前鋸肌上，就在你的腋窩下。

And so from here, 10 to 15 reps, repeat that three times.

從這裡開始，10 到 15 次，重複三次。

And then the last one in this series is the banded Y-raise.

這個系列的最後一種是帶狀 Y 形提升。

The setup looks really similar to what we just did.

設置看起來和我們剛才做的非常相似。

Most people, I'll have them grab both ends of a loop here on this one.

大多數人，我都會讓他們抓住這個環的兩端。

And so we're starting right here.

我們就從這裡開始。

First step is to protract the shoulder blades.

第一步是伸展肩胛骨。

In this position, I want you to hold that while we pull that apart just a little bit.

在這個位置，我希望你保持這個姿勢，同時我們把它拉開一點。

Now hold this position as you raise that band up and over your head into this position and then slowly return right back down.

現在保持這個姿勢，將帶子向上舉過頭頂，保持這個姿勢，然後慢慢向下返回。

Maintaining that protracted position that whole time.

一直保持著這種曠日持久的姿勢。

What I really like about this one is we're training that serratus anterior to kick on with middle and lower traps as well.

我非常喜歡這個動作的一點是，我們在訓練前鋸肌的同時，也在訓練中下斜肌。

Just teaching the shoulder blade how to properly let the arm rotate into this overhead position.

只是教肩胛骨如何正確地讓手臂旋轉到這個高舉過頭的位置。

This is a great exercise. 10 to 15 reps, repeat it three times.

這是一項很好的運動。10至15次，重複三次。

Okay, have you tried the exercises so far?

好了，到目前為止，你嘗試過這些練習了嗎？

What do you think?

你怎麼看？

Have they helped?

他們幫上忙了嗎？

I always love to hear from you.

我總是喜歡聽到你的消息。

Leave me a comment down below and be sure to hit the thumbs up button if you have gotten some benefit from this video.

如果您從本視頻中受益匪淺，請在下方給我留言，並點擊 "豎起大拇指 "按鈕。

Obviously, I hope that you have.

很顯然，我希望你們已經做到了。

Our last exercise is going to be a serratus wall slide.

我們的最後一個練習是鋸齒肌牆滑步。

And all you're going to need for this is a hand towel.

你只需要一條手巾。

You're going to come up to a blank wall and pinch the towel with your forearms just like this.

你要走到一面空白的牆邊，用前臂夾住毛巾，就像這樣。

Take a step back.

退一步海闊天空。

The further you step back, the more pressure you're going to have through your arms and the more activation in that serratus anterior muscle.

後退越遠，手臂承受的壓力就越大，前鋸肌的激活也就越多。

From here, I bet you can guess the first exercise or the first motion that we're going to do is protract those shoulder blades.

從這裡，我敢打賭你能猜到我們要做的第一個練習或第一個動作就是伸展肩胛骨。

And so right here, this is me pinching my shoulder blades together.

就在這裡，我把肩胛骨捏在一起。

What I want you to do is protract those shoulder blades.

我要你做的是伸展肩胛骨。

Try to push your elbows forward into the wall.

嘗試將手肘向前推向牆壁。

From here, I want you to hold that protraction as you slide that towel all the way up just as high as you can, hold one, two, and then we're going to pull back down into this starting position.

從這裡開始，我希望你在毛巾滑動的過程中保持這種伸展力，越高越好，保持一、二，然後我們要向下拉，回到起始位置。

Keep in mind that I want that protraction to be there the whole time.

請記住，我希望這種拖曳一直存在。

So you should be able to pull those shoulder blades apart, feel that activation in that serratus anterior muscle while you're performing the reps on these wall slides.

所以，在做這些牆壁滑步動作時，你應該能將肩胛骨拉開，感受到前鋸肌的激活。

And usually on this one, 10 to 15 reps repeated three times is what we go for.

通常情況下，我們會做 10 到 15 次，重複三次。

I hope these really help your shoulder.

希望這些對你的肩膀有幫助。

Thank you so much for watching.

感謝您的收看。