Watch Video: Click here to watch the Scap Step-up video. The Sword trains through a diagonal proprioceptive neuromuscular facilitation PNF pattern. This will help work your shoulder to develop a large range of scapular control.
Watch Video: Click here to watch the Sword video. These scapular stabilization exercises are great for building rock solid, stable and healthy shoulders. He's been a coach since and spent his early career training combat athletes including multiple UFC fighters and professional boxers. He now dedicates himself to helping active people eliminate pain and improve mobility.
He lives in Toronto Go Leafs Go! Click here to learn more about Eric. Shoulder Sorrows Most sports and activities, from baseball and volleyball to boxing and weightlifting, rely heavily on power coming from your shoulders.
But then a few times, during key moments in a game, something strange happens. The joint gives out and your arm crumples weakly down.
Shoulder Stability From Every Angle When most people think of shoulder stability, they think of scapular retraction — pulling your shoulder blades back toward each other.
This makes sense — for most of us, this feels like a very stable and solid position. But your shoulder is a highly mobile joint that allows for a variety of different movements. In fact, your scaps have 6 different movements they perform: Retraction — To imagine scapular retraction, imagine a backwards motion of the scapula, moving closer towards the midline of the spine -like maybe during the backstroke of a canoe row [ 1 ].
Protraction — In scapular protraction, the scapula moves toward the front plane of the body and away from the midline of the spine — like when you reach forward [ 2 ]. An improperly positioned scapula can decrease the efficacy of the rotator cuff leading to increased risk for instability, glenoid labrum tears, rotator cuff injuries and biceps tendinitis. The scapular muscles also dynamically position the glenoid fossa for maximal GH joint stability during movement.
The scapular muscles, including the upper trapezius, lower trapezius, pectoralis minor and serratus anterior, work synergistically to form force couples to place the scapula in optimal position for shoulder function. The muscles of the scapula form force couples with co-contractions acting to position the scapula for maximum GH function while providing a stable base of support for the muscles originating on the scapula and clavicle.
Numerous studies demonstrate the importance of the scapular muscles in positioning the GH joint and rotator cuff for maximum function and stability. Scapular issues commonly present with a tightness and over activity of the upper trapezius and pectoralis minor.
This results in a scapula that is positioned inferiorly and protracted when compared bilaterally or to norms. During movement, individuals with scapular dyskinesis also have decreased upward rotation of the scapula, adding to the instability of the GH joint and decreasing subacromial space. Corrective exercise can be very effective in the restoration of neuromuscular control of the scapula, helping to return normal function and enhance the overall function of the shoulder complex.
As always, the best training programs begin with a thorough assessment. Exercise should be used to restore normal static and dynamic function of the scapula. An exercise program to improve scapular control should include proximal kinetic chain exercises aimed at improving scapular muscle strength, flexibility training to minimize tight muscles pulling the scapula out of position and exercises to enhance the functional force couples of the scapula.
Static evaluation of individuals with scapular dyskinesis often present with excessive protraction and scapular depression. Back to Dashboard. Solve Your Organization's Largest Challenges Discover solutions that focus on the provider and patient to raise the bar on quality of care. Back to Blog Home. What Does the Literature Say? Paula Ludewig and Jonathan Reynolds 2 demonstrated that, compared to healthy shoulders, shoulders with impingement present the following differences: Less scapular upward rotation Less scapular posterior tilting Greater scapular internal rotation Greater compensation from the upper trapezius Ludewig and Reynolds go on to suggest the following interventions for SAIS: Serratus anterior strengthening or retraining Upper trapezius activation reduction Posterior shoulder stretching Pectoralis minor stretching Thoracic extension posture and exercises Alisha Fey and her research team 3 also noted the important roles played by the serratus anterior, the lower trapezius, and the middle trapezius in producing scapular upward rotation, posterior tilting, and external rotation of the scapula.
Choosing Exercises to Target Shoulder Muscles So what are the best individual exercises to accomplish these strengthening goals? Jennifer T. Michener, L. Effectiveness of rehabilitation for patients with subacromial impingement syndrome: a systematic review. Journal of Hand Therapy, 17 2 , — Ludewig, P. The association of scapular kinematics and glenohumeral joint pathologies. Objective: To evaluate isokinetic scapular-muscle performance in a population of adolescent swimmers and to compare the results of training programs designed for strength or muscle endurance.
Design: Controlled laboratory study. Setting: University human research laboratory.
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