冈下肌怎么了

Infraspinatus

肩胛骨后面常见

这块肌肉是什么

肩袖四肌之一，占据肩胛骨背面冈下窝，是肩关节外旋的主要肌肉，稳定肱骨头防止上移。

为什么会不舒服

长期内旋姿势（打字、开车）使冈下肌延长性疲劳；推举训练远多于外旋训练；圆肩体态。

常见不适表现

肩膀深层酸痛；手臂内旋或后伸时疼痛；肩关节弹响；疼痛可放射至上臂外侧；夜间侧卧压肩时痛醒。

缓解方法

外旋强化：手肘贴紧躯干弯90°，前臂向外旋；用网球滚压肩胛骨背面；⚠️ 持续疼痛建议就医检查。

在三维人体上查看冈下肌

相邻的肌肉

Infraspinatus

Back of the shoulder blade · Common

What this muscle is

One of the four rotator-cuff muscles. It fills the hollow on the back of the scapula below the spine. It is the main outward rotator of the shoulder, and it keeps the head of the humerus from riding up.

Why it gets uncomfortable

A long inwardly rotated posture (typing, driving) tires it while it is lengthened; far more pressing than outward-rotation work; rounded shoulders.

How it usually feels

A deep ache in the shoulder; pain when the arm turns inward or reaches back; clicking in the shoulder; pain can spread to the outer upper arm; waking at night when you lie on that shoulder.

What helps

Strengthen outward rotation: elbow tucked to your side, bent 90°, forearm turning outward. Roll a tennis ball over the back of the shoulder blade. ⚠️ If the pain keeps going, see a doctor.

本内容为运动健康科普，仅供参考，不构成医疗建议；不适持续或加重请及时就医。 General movement and health information, not medical advice. See a doctor if it continues or gets worse.