Name: 你的肩膀不是鉸鏈，而是彈簧！#肩關節活動度 #肩部健康 #肌力訓練 (Your shoulder isn’t a hinge. It’s a coil. #shouldermobility #shoulderhealth #strengthtraining)
Uploaded: 2026-01-27T11:23:53.000Z
Duration: 1 min 23 s

副詞型分詞構句

In fixing your shoulder, it's actually making it worse.

其實這樣做反而讓你的肩膀更糟。

Most people think shoulder impingement means weaker rotator cuffs, so they do more bends, more face pulls.

大部分人以為肩峰撞擊症候群就是旋轉肌袖比較弱，所以他們會做更多彎舉、更多面拉。

The humeral head is stuck forward from years of collapsed posture and scapular protraction.

你的肱骨頭因為長年塌陷的姿勢和肩胛骨前引，卡在前面。

You can just yank backward if shoulder is already misaligned.

如果肩膀已經錯位，你只能向後拉扯。

Pulling it harder only creates more slack, not control.

更用力拉扯只會造成更多鬆弛，而不是控制。

You need to rebuild sparrow tension so the scapula, ribcage and humerus can move as one and reset the joint to center.

你需要重建燕子張力，讓肩胛骨、胸腔和肱骨能一起移動，並讓關節回到中心位置。

True internal rotation, like in Kung Fu, is in collapse.

真正的內旋，就像功夫裡的動作，是處於塌陷的狀態。

It's a controlled coil that winds the fasciae like spring and draws the humeral head back into the center of the socket.

這是一種受控的捲曲，能像彈簧一樣捲繞筋膜，並將肱骨頭拉回關節窩的中心。

That's what restores shoulder mobility, not pulling harder.

這才是恢復肩膀活動度的方法，而不是更用力地拉。

Let's internally rotate the wrist first, then forearm, because there are two bones here, so it can rotate very smoothly, and

我們先做手腕的內旋，然後是前臂，因為這裡有兩塊骨頭，所以可以非常順暢地旋轉，然後

then the upper arm in the end, your shoulder.

If you do right, you'll find your fist just behind your back.

如果你做得對，你會發現你的拳頭就在你背後。

Stay here and then inhale to your collapsed upper thorax deeply for just three breaths.

保持在這裡，然後深吸氣到你塌陷的上胸腔，只做三個呼吸。

You'll find your trainer side is much looser and probably slightly lower than the opposite side.

你會發現你訓練的那一側，比另一側鬆弛很多，而且可能稍微低一點。

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你的肩膀不是鉸鏈，而是彈簧！#肩關節活動度 #肩部健康 #肌力訓練 (Your shoulder isn’t a hinge. It’s a coil. #shouldermobility #shoulderhealth #strengthtraining)

stick

grab

slightly

collapse