Trois exercices de proprioception pour avoir des épaules plus stables
Trois exercices de proprioception pour avoir des épaules plus stables
The proprioception of the ankles allows you to gain balance. The same process can be applied to the shoulders. Joint complex and important of the human body, the shoulder is solicited in daily life.
Work proprioception then allows a better stability. To carry objects, or in the practice of a sporting activity, this faculty is interesting. Here are three exercises to progress.
Cladding against a swiss ball
Standing up, you are wrapped in a balance on the forearms against a swiss ball that is located at shoulder height against a wall. Hold the position for as long as possible.
This exercise allows you to work the cladding, but also the stability of the shoulders on an unstable surface. You have to stay straight and be sure to preserve the axis basin-and-shoulders on the same row.
Cladding
Simple exercise, it is the second level of the work of proprioception of the shoulder. Now, the exercise is done with a mass more important : the weight of the body. Realize of the cladding ventral classic with a cushion, a mat or a mattress at the level of the forearm. The instability of the surface forces to work on the maintenance of a defined position.
As a reminder, the cladding is to stay as long as possible in push up position, standing on the forearms and the feet. Flex your muscles and maintain the axis basin-and-shoulders and the back straight.
Cladding, arms outstretched
The exercise is similar, but rise again slightly the level of difficulty of proprioception. Always in the cladding, the muscles contracted, the axis basin-and-shoulders and the back straight, you have this time arms outstretched. Make sure that you do not have the back arched.
Hold the position for as long as possible. The posture is more uncomfortable and can still be increased by small balls under the hands.