Scapula Stabilisation
- Why is the scapula important? ...
- What is scapular dyskinesia?: This term refers to abnormalities in the rhythm of movement between the shoulder blade and ball and socket joint. ...
- Why is scapular dyskinesia important?: The scapula functions to provide a stable foundation through which energy can be transferred from the legs and trunk to the arm and hand. ...
How to strengthen scapular stabilizers?
Wall Press Ups
- Stand facing a wall and lift your arms forwards, elbows straight, so your hands just reach the wall
- Draw your shoulder blades back and down to set the scapula
- Bend your elbows slowly to bring your chest towards the wall, like you are doing a press up
- Then push back through your hands to come back up, maintaining the scapular squeeze throughout
How to strengthen scapular muscles?
Strengthen Your Scapular Muscles!
- Upper Trapezium. People with weakness in the upper trapezium will often present with collarbones that are horizontal rather than the normal position of “slightly pitched.” View the “Shoulder Shrugs” ...
- Serratus anterior. This muscle originates on the underside of the shoulder blade and attaches on to the ribcage. ...
- Lower trapezium / middle trapezium.
What are the best exercises for the scapula?
Standing Doorway Chest Stretch
- Start by standing in a doorway while keeping your one foot in front of the other. Ensure that your feet are pointing forward all the time.
- Place your forearms on the doorway while making sure that your arms are making a 90-degree angle.
- Slowly shift your weight forward, toward your front foot and let your shoulder blades pull together. ...
What are stabilization exercises and why do you need them?
Stabilization Exercises: Build a Strong Base. Stabilizer muscles form the foundation that helps keep you upright and free of injury. Yet, too often we ignore these muscles and focus on the muscles we can see. If you overlook these muscles in your training, it’ll limit your performance when you train.
Why are the muscles that stabilize the scapula so important?
The motion of the scapula is coordinated with the motion of the arm, and is called the scapulohumeral rhythm. The coordinated actions between the muscles around the shoulder joint that control the arm and the muscles that attach to the scapula (shoulder blade) is crucial for efficient arm movement and joint stability.
Why is the scapula important in shoulder function?
The scapula is an important bone in the function of the shoulder joint. It engages in 6 types of motion, which allow for full-functional upper extremity movement including protraction, retraction, elevation, depression, upward rotation, and downward rotation.
What does it mean to stabilize the scapula?
0:163:23Scapula Stabilization - YouTubeYouTubeStart of suggested clipEnd of suggested clipIs having the ability to utilize certain muscle groups in sequence to control a movement pattern.MoreIs having the ability to utilize certain muscle groups in sequence to control a movement pattern.
How can I improve my scapular stability?
Scapular pushups Keep arms locked out and palms flat on wall. Without bending arms, reach with sternum towards wall until both shoulder blades come together behind you. Driving through both hands evenly, push sternum away from the wall until both scapula open up and your upper back is slightly rounded. Repeat.
What helps with shoulder stability?
External rotator strengthening exerciseStart by tying a piece of elastic exercise material to a doorknob. ... Stand or sit with your shoulder relaxed and your elbow bent 90 degrees. ... Hold one end of the elastic band with the hand of the painful arm.Start with your forearm across your belly. ... Repeat 8 to 12 times.
Why scapular stability is important
Your shoulder joint does not act in isolation to create movement in your arm. The muscles of your shoulder and scapula (shoulder blade) act together to create all movements of the arm.
What is the scapula?
The scapula, more commonly called the shoulder blade plays an important role in the overall function of the shoulder.
What is Scapular Stability?
The motion of the scapula is coordinated with the motion of the arm, and is called the scapulohumeral rhythm. The coordinated actions between the muscles around the shoulder joint that control the arm and the muscles that attach to the scapula (shoulder blade) is crucial for efficient arm movement and joint stability.
Why do you need scapular elevation?
Any overhead work, whether it’s pressing a barbell, lifting a growing child, or moving luggage into the overhead bin on an airplane, requires scapular elevation to help the acromion clear the rotator cuff.
Why do you need stability in your shoulder?
Because for all that mobility and all that muscle mass to work correctly, you need stability. You need a base, something to work from. This concept isn’t new, and it’s certainly not unique to the human shoulder joint. The entire body’s continuum of joints is governed by this “law.”. Mobility-centric joints, like the hips, thoracic spine, ...
Why is shoulder so difficult to work?
The shoulder is a tricky joint because it has to provide adequate stability while maintaining full mobility to prevent injury and maximize function and performance. If you look at yourself in the mirror and wave your arms around, you’ll see what I mean. If that doesn’t work, watch a swimmer, preferably one doing the IM, ...
Which joints are mobility centric?
The entire body’s continuum of joints is governed by this “law.”. Mobility-centric joints, like the hips, thoracic spine, and ankles, are connected to stability-centric joints, like the knees and lumbar spine. Each requires the next in line to function correctly and smoothly. For the mobile shoulder joints to stay mobile and healthy, ...
Do you need good shoulders?
And if you plan on attaining any sort of athletic competency on any level, you need good shoulders.
Is scapula stability a key to mobility?
For the mobile shoulder joints to stay mobile and healthy, they rely almost entirely on the proper function of the scapula. Yes, the true key to shoulder mobility is scapular stability. You gotta have strong shoulder blades. You need a foundation.
Why Is Scapular Stability Important?
The shoulder blades aka scapula, are triangular shaped bones that sit flat on your upper back over your ribs. They link with both the:
Best Exercises For Scapular Stabilization
Here you will find a whole program of scapular stabilization exercises from beginners to advanced. There are 5 different groups to work through which get progressively harder.
A. Scapular Setting
For scapular stabilization exercises to be effective, the shoulder blade needs to start in the right place so the best place to start is with scapula setting. This focuses on building up the strength and endurance of the lower trapezius muscles. Think of them like the shoulder blade’s anchor.
B. Scapular Retraction Exercises
Once you’ve got the hang of using the lower traps to set the scapular into the right position, you are ready to go with the rest of these scapular stabilization exercises. Always start each one with a scapular squeeze to activate those lower traps.
C. Wall Exercises For Scapula Stabilisation
If you have shoulder blade instability or winged scapula exercises against the wall can really help. Pushing against the wall while doing these scapular stabilization exercises helps to fix the shoulder blade in the right position making them a popular solution for how to fix winged scapula.
D. Resistance Band Scapular Strengthening
Resistance bands are a great tool to use with scapular stabilization exercises. They are cheap, versatile and easy to use and are an extremely effective tool for increasing scapula strength, stability, control and mass.
E. Advanced Scapular Stabilization Exercises
The final stage with scapular stabilization exercises is to get the muscles working against your own body weight. Not only does the shoulder blade need to provide a stable base when the arm moves, it needs to do the same when using our whole body.
Why is scapula stabilization important?
The end goal is to prevent injuries and be more powerful in your movements. Exercises for scapular stabilization will be beneficial for those who have scapular instability problems AND for those who don’t but want to maintain good scapula stabilizer muscle strength.
Why is it important to focus on scapular stability?
Therefore, it is very important to focus on scapular stability for the longevity of your fitness.
What muscles are involved in the scapular stabilizer?
Weakness in any of your scapular stabilizer muscles, especially the major scapula muscles - serratus anterior, latissimus dorsi, rhomboids, and trapezius muscles - will negatively influence the way your scapular moves and how the shoulder joint functions. The scapula is your foundation of support for the shoulder joint and all the movements ...
How to strengthen scapular muscles?
1. Knee Scapular PU. This is a good strengthening exercise for scapular stability from the retraction, anterior tilt, and protraction position. Assume a position with your knees underneath your hips, hip-width apart, and your hands underneath your shoulders, shoulder-width apart.
What is a scapular stabilizer?
It is an anti-rotation exercise that is great for the upper and lower traps and serratus anterior. This is a position that must be worked but not many people do it.
What happens if your scapular stabilizer is weak?
We all know about the kinetic chain. When one link is weak, the whole system will fail.
How to have good scapular stability?
To have good scapular stability, you need to strengthen all of these muscles. Related: 24 best rhomboid muscle exercises. In terms of mobility, the scapula joint works with three other joints to provide movement for the arm and shoulder. Acromioclavicular (AC joint)
