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.

前鋸肌對(duì)于肩胛骨穩(wěn)定來(lái)說(shuō)是最重要的一塊肌肉，這塊肌肉從肩胛內(nèi)側(cè)緣起，由第一肋間一直延伸到第九肋間止，讓肩胛執(zhí)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.

前鋸肌需要固定在肋骨上才能穩(wěn)定肩胛骨，如果你用輔助肌肉來(lái)進(jìn)行呼吸（通過(guò)肋骨上抬方式的胸式呼吸）那么你就無(wú)法穩(wěn)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.

其它輔助呼吸肌肉包括頸部的肌肉，像斜角肌。這些肌肉本身就比較緊，由椎體連接到肋骨，如果它們被用于每天25000次的呼吸的話，那么必然會(huì)更加緊繃。

The middle scalene has an important nerve running through it, called the long thoracic nerve.

中斜角肌有一條非常重要的神經(jīng)穿行其中，叫做胸長(zhǎng)神經(jīng)。

Not so ironically, this nerve innervates serratus anterior. Overuse of the scalenes compresses this nerve, decreasing potential electrical supply to serratus anterior.

事實(shí)上，這條神經(jīng)支配著前鋸肌，過(guò)度緊繃的斜角肌會(huì)壓迫到胸長(zhǎng)神經(jīng)，減少到前鋸肌的神經(jīng)傳遞。

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.

每一次的頸式呼吸（錯(cuò)誤的胸式呼吸用到頸部肌肉這種形式的呼吸，實(shí)在是找不到合適的詞語(yǔ)翻譯了，所以這里簡(jiǎn)稱頸式呼吸吧）都會(huì)使肋骨上抬，產(chǎn)生更高的機(jī)會(huì)去壓迫神經(jīng)，從而導(dǎo)致肩胛骨穩(wěn)定肌群的失能。

The short note: To help maintain shoulder stability, breathe from your gut, not your neck.

簡(jiǎn)而言之，為了穩(wěn)定你的肩胛骨，需要核心來(lái)進(jìn)行呼吸而不是頸部肌肉

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.

讓專業(yè)的運(yùn)動(dòng)專家分析你的呼吸動(dòng)作，確定他有分析你的安靜呼吸，長(zhǎng)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，活著每時(shí)每刻都在呼吸，但是你要讓你的呼吸更好和更有保障，要讓你的呼吸來(lái)穩(wěn)定肩胛而不是來(lái)妨礙肩胛的穩(wěn)定。

Learn to breathe from the gut, only using the neck when absolutely necessary.

學(xué)習(xí)用核心肌肉來(lái)呼吸（橫膈膜）只有在必要的時(shí)候才會(huì)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.

如果在肩胛穩(wěn)定運(yùn)動(dòng)的基礎(chǔ)上還是有翼狀肩胛情況出現(xiàn)，試著把問(wèn)題點(diǎn)放在頸部肌肉和呼吸上吧

As a clinician and anatomist, I consider all shoulder stability problems as neck and breathing problems until proven otherwise.

作為臨床醫(yī)療人員和解剖專家，我認(rèn)為在沒(méi)有其它問(wèn)題被確認(rèn)前，肩胛骨的穩(wěn)定和頸部肌肉以及呼吸是密切相關(guān)的。

As always, it’s your call.

一如既往，還是你來(lái)決定（根據(jù)實(shí)際病人情況來(lái)決定原因,并不是絕對(duì)是由頸部肌肉和呼吸來(lái)決定的）

– By:Dr. Kathy Dooley

翻譯：康復(fù)小南寧