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The scapula, commonly referred to as the shoulder blade, is the bone that sits above the rib cage in the upper back. It creates the shoulder joint where it meets with the head of the humerus—the bone of the upper arm. The scapulae can move in six directions and each movement is produced by specific, primary muscles. Action of the Scapula.
Key Shoulder Stabilization Exercises. Exercise. Movement. Muscles activated/ strengthened. 1. Scaption with thumbs up. Arm raise in the plane of the scapula to below horizontal with elbows slightly bent and thumbs up. Scapular stabilizers – rhomboids, trapezius, levator scapulae, serratus anterior, pectoralis minor. 2.
Step 1. Starting Position: Lie prone (on your stomach) on a mat, with your arms and legs fully extended. Point your toes away from your body and fully extend your elbows and fingers, positioning your palms facing inwards. Stiffen (“brace”) your abdominal muscles to stabilize your spine, depress and retract your scapulae (pull shoulders back ...
We then started breaking down each body part, with the last blog looking at the muscles that move the scapulae. Here, we will look at the muscles that move the arm at the shoulder, elbow, and wrist joints. Shoulder Joint. The glenohumeral joint—commonly referred to as the shoulder joint—consists of the attachment of the humerus bone to the ...
“The muscles around the scapulae should be active prior to the movement, but the contraction should be at a level that the scapulae can still move freely during the full exercise.” Reverse Flys Healthy Movement: The scapulae should [protract] as the arms come across the body and the weight lowers, says Price.
Step 3. Exercise Variations: Perform the exercise on one shoulder at a time. Isolate the two movements. Perform scapulae depression (pull the shoulder (s) down and hold the contraction for 5-10 seconds. Then perform scapulae retraction (pull the shoulder (s) back and hold the contraction for 5-10 seconds. Repeat 2-4 repetitions of each exercise ...
Chin-ups can help improve grip strength, posture and appearance, while also helping to strengthen muscles that stabilize the spine. This, in turn, can help reduce one’s risk of back pain and injury. Even if a client is only able to do one or two chin-ups at a time, this exercise offers tremendous benefits, especially for the back, shoulders ...
Mobility of the glenohumeral joint depends on stability of the scapula-thoracic joint. If the scapula is out of place, it will not create a foundation to allow for movement of the head of the humerus. Improving posture and enhancing strength of the muscles responsible for stabilizing the scapula can enhance mobility of the glenohumeral joint.
Focus on strengthening the muscles in the upper back while stretching the chest and promoting lumbar stability and thoracic mobility. Chest Stretches. Strengthening Obliques. Prone Scapular Stabilization. Scoliosis: An excessive lateral spinal curvature often accompanied by vertebral rotation. While scoliosis is a congenital or non-correctable ...
3. Stability Ball Push-ups. Performing push-ups on an unstable surface, such as a BOSU, Indo Board or stability ball, requires the rotator cuff to stabilize the glenohumeral joint. It is another great exercise to train the scapular stabilizers in concert with the rotator cuff.