三角肌后束怎么了

Posterior Deltoid

Rear deltoid

肩后部常见

这块肌肉是什么

三角肌后部肌束，负责手臂水平后伸和外旋，是肩关节后方稳定的核心，平衡肩部前后力量。

为什么会不舒服

推举训练过多后束不足；内旋姿势（打字、驾驶）使后束持续被拉长。

常见不适表现

肩膀后侧深层酸胀；手臂向后伸展时肩后疼痛；肩关节弹响；长期可能出现肩部活动时的撞击不适。

缓解方法

侧卧手臂外旋；面拉练习；反向飞鸟；减少推举训练量，增加拉的训练。

在三维人体上查看三角肌后束

相邻的肌肉

Rear deltoid

Back of the shoulder · Common

What this muscle is

The rear part of the deltoid. It draws the arm back in the horizontal plane and rotates it outward. It is central to stability at the back of the shoulder, and it balances front and back shoulder strength.

Why it gets uncomfortable

Too much pressing and not enough rear deltoid; an inwardly rotated posture (typing, driving) that keeps the rear fibers lengthened.

How it usually feels

A deep sore ache at the back of the shoulder; pain at the back of the shoulder when the arm reaches backward; clicking in the shoulder; over time, a pinching discomfort as the shoulder moves.

What helps

Outward rotation lying on your side. Face pulls. Reverse flyes. Press less and pull more.

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.