The area called the shoulder includes two main bones - the humerus or upper arm bone, and the shoulder blade or shoulder blade. In addition, the clavicle or clavicle is attached to the front of the shoulder. All of these bones are held together by tendons, ligaments and muscles. The four muscles on the shoulder blades also bypass the shoulders; their tendons connect to form a structure called the rotator cuff. The backpack can put pressure on any of these structures and cause shoulder pain.
Two hikers are resting during their hiking trip. (Source: Mike Powell / DigitalVision / Getty Images) Backpack
Whether the backpack is used by hikers, travelers or elementary school students, it should be suitable for this person Wear on both shoulders, not too heavy to carry with you. Overweight backpacks not only put too much pressure on the shoulders, but also increase the weight of the hips, knees and ankles.
rotator cuff exercises
Shoulder exercises can strengthen the muscles, promote the range of motion and stretch the tight muscles. The rotator cuffs stabilize the shoulders and it is important to strengthen this group of muscles. Internal and external rotation is a good workout for the rotator cuff. Standing near the wall. Bend the elbow 90 degrees and bring the elbow close to the body, with the lower arm parallel to the ground. Press the palm into the wall for 10 seconds; repeat on the other side. For external rotation, follow the same steps, but use the back of the hand instead of the palm of your hand.
Shoulder shrugs and wall push-ups
To help stabilize the shoulder blades, stand with both arms and hold the light dumbbells in both hands. Your palm should face the body. Keep your arms straight and shoulders shrug. Pause and lower the shoulder; repeat 10 times. Wall push-ups are another type of shoulder movement. Standing 18 inches from the wall. Place your hand on your shoulder and palm on the wall. Slowly lower yourself to the wall and return to the starting position.
Notes and Warnings
Please consult your doctor before starting the shoulder exercise program. Warm up before exercise to reduce the risk of injury. According to the website The Athletic Advisor, the weight of the backpack should not exceed 10% of the weight. There are belts at all times with bo; shoulder straps should be padded. Use a belt to help dissipate the load and minimize itBackpack load.
