Can't you intertwine your hands behind your back? That says something about how your body functions… There can be several reasons why you cannot do this. Read on to find out what could be the cause and what you could do about it.
If you sit at your desk all day with your back and neck bent, your posture may not be right. This can cause tension in your shoulder blades and your muscles may become stiff and less flexible, so that you can move less well.
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This is how you solve it:
You can work on your posture by checking yourself throughout the day and working with your back straight, your chest slightly forward and your neck and spine in line. You can also put a pillow behind your back to ensure that you remain upright. Another option is to use the foam roller. Lie on your back with your knees bent and the foam roller under your shoulder blades. Hold your head with your hands to relax your neck. Inhale and exhale and extend your back over the roller while keeping your hips low. You will feel the stretch in your upper back. Do 3 sets of 40 seconds each.
Your shoulder joint consists of the head of your upper arm and your shoulder blade. Both must be able to move well together for the best mobility. If the shoulder blade can't move back toward the spine, it can get in the way of your shoulder, resulting in limited mobility. This can be caused by stiff muscles, which are often caused by daily tasks such as lifting heavy bags or bending over.
This is how you solve it:
If one of you is stiff, the other won't move and you run the risk of injury. It is therefore good to do exercises that improve mobility for both parts. For example, rotation exercises:Place your hands on your thighs and pull your shoulder up, back, down, then forward again. Start with small circles and relax your arms down. As your mobility improves, you can keep your arms in any position, which can improve your mobility. For example, think of your hands flat against the wall or on your hands and knees on the floor. Do 3 sets of 15 circles per set.
Unfortunately, in many people the pectoral muscles are tense, causing your shoulders to be pulled forward. In addition, many people spend a lot of time in front of the computer, which can shorten the chest muscles and therefore limit how far you can move your arms back. It can also be because you do more pushing than pulling exercises.
This is how you solve it:
Lie on a long foam roller so that it is under your tailbone, upper back, and head. Drop your arms at your sides with your palms facing the ceiling. Then move them up towards your ears and then down again, as if you were making a snow angel. Do 3 sets of 30 seconds each.
Your biceps are two-headed muscles, one on each side of your shoulder. So it could be that when your biceps are very well developed, but not flexible, they cause your shoulder to come forward, causing you to experience postural limitations. For example, it is possible that your shoulders cannot open enough, so that you cannot reach with your hands behind your back.
This is how you solve it:
Make the muscles opposite your biceps – your triceps, so – stronger! And take it easy with bicep exercises. This exercise can help you lengthen your biceps and make your stance more open. Stand with your arms at your sides and hold a dumbbell in each hand. Bend your elbows at a 90-degree angle and keep the weights at your side. Pull your shoulder blades back and extend the weights behind you. Release and return to your starting position. Do 3 sets of 10 reps each.
Source: Livestrong.com
