How to Strengthen Periscapular Muscles

How to Strengthen Periscapular Muscles

How to Strengthen Periscapular Muscles /Exercise is a vital part of treating the spine after injury or surgery. Active therapeutic exercises distribute nutrients into the disc space, joints and soft tissues in the neck. A regular exercise routine helps patients improve mobility and strength, minimize recurrence, and reduces the severity and duration of possible future episodes of neck and arm pain.

How to Strengthen Periscapular Muscles

Your shoulder joint allows your arm to move or hold still. The periscapular muscles lend strength to your shoulder during movements and help stabilize your shoulder when still. The scapula, your shoulder blade, also moves during shoulder joint movement. The periscapular muscles stabilize and move the scapula for endurance and strength activities

Row

Step 1

Sit with your legs extended in front of you.

Step 2

Place your feet on the middle of your exercise band. Hold one end of the band in each hand.

Step 3

Lean forward over your legs and position your hands near your ankles.

Step 4

Exhale and sit up tall. Pull your hands and the band to the sides of your waist. Squeeze your shoulder blades together as you pull back on the band.

Step 5

Inhale as you slowly release your hands to start position and repeat.

Shrugs

Step 1

Stand tall. Hold a dumbbell in each hand with your arms straight at your sides. Face your palms toward your body.

Step 2

Exhale and lift your shoulders toward your ears.

Step 3

Inhale and release your shoulders to start position.

Step 4

Repeat the lifting and lowering of your shoulder blades.

Wall Pushups

Step 1

Stand facing a wall with your feet approximately 2 feet from the wall.

Step 2

Place your hands on the wall at a shoulder’s distance apart. Point your fingers toward the ceiling.

Step 3

Inhale and bend your elbows, lowering your body toward the wall.

Step 4

Exhale and straighten your arms, returning to the start position.

Things You’ll Need

  • Rubber exercise resistance band
  • Pair of 3- to 20-pound dumbbells
  • Wall

Tips

Use a dumbbell weight that you can comfortably shrug eight to 12 times. Increase the weight if you can perform more than 12. Decrease the weight if you cannot perform eight shrugs.

Wrap the resistance band around your hands if you do not have enough tension in the band at the start of the row.

Warm-up for at least five minutes before working out with dynamic movements like jogging on the spot and jumping jacks. Cool down after your workout with static stretches.

Food Diet Exercises To Get BiggerPeriscapular Muscles

Load Up on Carbohydrates

Carbs are an athlete’s main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen. When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities.

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Get Enough Protein, But Not Too Much

Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.

  • Know what you need – The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That’s about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That’s about 150 grams of protein for a 200-pound athlete.
  • Favor foods – Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.
  • Drink up – Milk is one of the best foods for recovery after an event because it provides a good balance of protein and carbohydrates,” Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event.

Replace Lost Electrolytes

Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.

Salmon

This oily fish is packed with lean, muscle-building protein and omega-3 fatty acids, which reduces the inflammation that can happen with continual athletic activity. It is also a natural artery cleanser, helping to prevent heart disease, which can affect even the most active people. Get creative and enjoy salmon in burgers, salads or pasta to get the recommended eight-ounce serving per week.


Beans/Legumes

Vegetarians and meat-eaters alike can get their fill of plant-based protein by eating beans and legumes. Black beans, pinto beans, kidney beans, lima beans… the varieties are endless! You can add them to a salad or cook them into a stew or chili. Unlike meat, beans and legumes don’t have saturated fat and contain fiber, which will help you feel fuller longer.

Pasta

Not all carbs are bad! In fact, they’re an important part of the athlete’s diet. While the body burns fat and protein, it must first convert them into carbohydrates, making the bodywork harder. Straight carbs act as a fuel for the active person. Keep in mind that pasta contains fiber, which can cause gastrointestinal stress, so don’t overdo it before a big event where you’ll be competing or playing. Whole grain pasta typically contains less sugar than white pasta, which can also help athletic performance.

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Bananas

Bananas are a low-calorie, excellent source of natural electrolytes, which need to be replaced after a workout or sporting event. They’re also high in potassium, which makes them the perfect post-event snack. Eating one banana will help you regulate your fluid intake (since you’re drinking more water before, after and during physical exertion). It will also protect you from muscle spasms or cramps.

Cruciferous Vegetables

Dark, leafy greens such as spinach and kale, as well as broccoli, cauliflower and Brussel sprouts are rich in antioxidants, vitamins, and minerals to boost your athletic abilities. They also contain high levels of vitamins A, K and B6, and calcium and iron, all of which protect the body against inflammation. Iron also means more oxygen being supplied to working muscles. Kale contains carotenoids and flavonoids, two powerful antioxidants, and fiber, which helps lower cholesterol.

Nuts

Nuts are high in protein and healthy fats, making them a mainstay in athletes’ diets. Eaten with carbs, they help level out your blood sugar and sustain the carbs over a longer period of time, rather than burning them off right away. They’re also easier to digest and don’t upset your stomach. Another plant-based protein, nuts are rich in fiber and antioxidants like vitamin E. The anti-inflammatory nutrients found in nuts makes them great for bone health, which is needed by every athlete. They also lower bad cholesterol, which is good for heart health.

Milk (Even Chocolate Milk!)

Milk is loaded with carbs and protein, which makes it a great post-workout drink for muscle recovery. The caffeine found in chocolate dilates the blood vessels, helping them to relax after a workout. Interestingly enough, when carbs and protein are consumed together, muscle tissues repair themselves more quickly than they do when consumed separately!

Hydrating Foods

Radishes, watermelon, bell peppers, spinach, celery, dates and oranges are just a handful of the refreshing foods you can eat to replenish your lost fluids. If you’re tired of downing water bottles (not that you shouldn’t), opt for one of these snacks to feel refreshed after exercising.

Sweet Potatoes

Sweet potatoes are rich in vitamins A and C, both antioxidants that remove free radicals from your body. They lower blood pressure, which is important for athletes to their heart health when participating in sports. They’re high in vitamin and mineral content and contain the levels of potassium, iron, manganese and copper athletes need for healthy muscles.

Oatmeal

Oatmeal is an excellent source of energy carbs for athletes and is high in fiber, helping you feel fuller, longer. It’s 100 percent whole grain, helping to lower your risk of heart disease. If you’re looking to gain weight, oatmeal is a delicious way to help you achieve your goal weight. Be sure to choose steel-cut oats as opposed to instant oats. The instant oats have a higher glycemic index, which will cause your insulin levels to spike, causing you to end up storing the carbs as fat.

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Whey Protein

Whey protein contains the essential amino acids. Quickly absorbed by the body, it lacks fat and cholesterol, which makes it an ideal formula for athletes to consume. Whey contains the levels of protein and amino acids necessary to rebuild muscles and protects against muscle breakdown.

Flaxseed, Olive and Coconut Oil

The monounsaturated fats found in olive oil have anti-inflammatory properties, which athletes need when putting so much stress on their bodies. Flaxseed oil contains omega-3s, which is also anti-inflammatory, to help recover quickly with bumps and bruises. It also contains fiber and protein. Coconut oil is filled with medium-chain triglycerides (MCTs), which can help with your endurance during a grueling workout. The MCTs in coconut oil can also help with metabolism and energy from fat.

Cherries

An antioxidant-filled fruit, cherries aid in preventing muscle pain after running. It reduces inflammation, which is what causes such striking pain. Many athletes consume cherry juice as another way to lower exercise-based muscle damage, which can help reduce soreness.

Poor eating habits will eventually lead to poor performance. As you can see from the foods mentioned, athletes benefit most from foods high in protein, vitamins, and fiber to enhance their performance. Whether you’re a recreational or competitive athlete, your body needs the right nutrients to fuel itself during high-intensity activity. These foods provide the restorative, energy-boosting properties necessary to stay healthy while putting your body through exercise or other endurance activities.

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Warning

Strength training requires a day of rest between workouts.

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