What is bone protrusion?

Under normal circumstances, our bones are in their original positions. Unless there is a protrusion of the shoulder blade or lumbar vertebrae, it will cause bone changes and protrusion symptoms. Therefore, everyone should pay attention to massage and exercise in normal times to relieve bone protrusion. If accompanied by pain and swelling, you need to go to the hospital for examination.

What to do if shoulder blade is prominent? Many friends don’t know what to do with protruding shoulder blades in daily life? Protruding shoulder blades are caused by weak upper back muscles. At the same time, bad postures such as hunching and hunching, as well as spinal injuries, are also related to insufficient back muscle strength. The following simple fitness exercises can help us change the condition of protruding shoulder blades.

Friends who have no training foundation can try the "seated rowing" exercise: sit in front of the equipment, put your feet on the pedals, straighten your back, slightly lean your upper body back, and hold the handles with both hands; contract your back to pull your elbows behind your body, and feel your shoulder blades moving closer to the spine from both sides; then slowly return to the posture in Figure 1, and do this 12 times in a row. Practice every other day, 2-3 sets each time, 12-15 times each set. Similar exercises can also be done with the simple fitness equipment in the community.

If you train at home, you can try the "single-arm rowing" movement: bend your knees slightly, lean your upper body forward, and straighten your lower back. Support your right hand forward on the edge of the bed, and hold a small 6-8 pound dumbbell in your left hand, letting it hang naturally. Contract your back muscles, bring the left shoulder blade closer to the spine, and pull the left elbow back and up. Then control the dumbbell and slowly lower it to the initial position. If you don't have dumbbells, you can use any heavy object that is easy to hold, such as a book, a drink bottle, etc.