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The serratus anterior is arguably the most important muscle for shoulder stability. This muscle attaches from the inside shoulder blade to the first nine ribs. It permits abduction and allows for both upward and downward rotation. 前锯肌对于肩胛骨稳定来说是最重要的一块肌肉，这块肌肉从肩胛内侧缘起，由第一肋间一直延伸到第九肋间止，让肩胛执行外展和上下回旋的作用。 Serratus anterior needs to be fixed at the ribs to stabilize the shoulder. If you use this accessory breathing muscle to respirate, then you can’t stabilize your shoulder. 前锯肌需要固定在肋骨上才能稳定肩胛骨，如果你用辅助肌肉来进行呼吸（通过肋骨上抬方式的胸式呼吸）那么你就无法稳定你的肩胛骨。 Other accessory breathing muscles include neck muscles, like the scalenes. These muscles are anatomically taut, from vertebrae to ribs. If they are being used to help you breathe 25,000 times a day, they get even more taut. 其它辅助呼吸肌肉包括颈部的肌肉，像斜角肌。这些肌肉本身就比较紧，由椎体连接到肋骨，如果它们被用于每天25000次的呼吸的话，那么必然会更加紧绷。 The middle scalene has an important nerve running through it, called the long thoracic nerve. 中斜角肌有一条非常重要的神经穿行其中，叫做胸长神经。 Not so ironically, this nerve innervates serratus anterior. Overuse of the scalenes compresses this nerve, decreasing potential electrical supply to serratus anterior. 事实上，这条神经支配着前锯肌，过度紧绷的斜角肌会压迫到胸长神经，减少到前锯肌的神经传递。 For every neck breath you use to pull the ribs upwards, you risk further compression of the nerve heading to the primary stabilizing muscle of your shoulder. 每一次的颈式呼吸（错误的胸式呼吸用到颈部肌肉这种形式的呼吸，实在是找不到合适的词语翻译了，所以这里简称颈式呼吸吧）都会使肋骨上抬，产生更高的机会去压迫神经，从而导致肩胛骨稳定肌群的失能。 The short note: To help maintain shoulder stability, breathe from your gut, not your neck. 简而言之，为了稳定你的肩胛骨，需要核心来进行呼吸而不是颈部肌肉 Get your breathing technique analyzed by a movement professional. Make sure the expert assesses quiet breathing, long relaxed breathing, and forced/sharp inhalation and exhalation. 让专业的运动专家分析你的呼吸动作，确定他有分析你的安静呼吸，长呼吸以及用力/快速呼吸 Yes, you’re alive and breathing. But you can be doing it better, guaranteed. And breathing should assist shoulder movement – not hinder it. 是的，活着每时每刻都在呼吸，但是你要让你的呼吸更好和更有保障，要让你的呼吸来稳定肩胛而不是来妨碍肩胛的稳定。 Learn to breathe from the gut, only using the neck when absolutely necessary. 学习用核心肌肉来呼吸（横膈膜）只有在必要的时候才会使用到脖子的肌肉 If the shoulder blades still wing out after much shoulder stability work, focus must be oriented to the neck and the breath. 如果在肩胛稳定运动的基础上还是有翼状肩胛情况出现，试着把问题点放在颈部肌肉和呼吸上吧 As a clinician and anatomist, I consider all shoulder stability problems as neck and breathing problems until proven otherwise. 作为临床医疗人员和解剖专家，我认为在没有其它问题被确认前，肩胛骨的稳定和颈部肌肉以及呼吸是密切相关的。 As always, it’s your call. 一如既往，还是你来决定（根据实际病人情况来决定原因,并不是绝对是由颈部肌肉和呼吸来决定的） – By:Dr. Kathy Dooley 翻译：康复小南宁 |
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