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Scapular Movement & Stabilization
SCAPULAR MOVEMENT & STABILIZATION
PRINCIPLE EXPLAINED
Stabilizing the scapulae (shoulder blades) on the rib cage is extremely important as they serve as an anchor for the arms as well as support the cervical spine. When this is not done, there is a tendency to overwork the muscles around the neck and shoulders.
Be aware of scapular stabilization at all times: a) when the spine is neutral and the arms are resting; b) when the spine is flexing or extending; c) when the arms are moving in any direction. Due to the lack of direct bony attachment to the rib cage and spine, the scapulae have a great deal of mobility. In making a greater range of motion available to the arms, the scapulae can glide upward (elevation), downward (depression), inward (retraction) and outward (protraction), can rotate upward or downward, or perform any combination of the above.
Through the whole shoulder girdle, a sense of stability, not rigidity, should always be maintained. A sense of width should be maintained
Protraction & Retraction Position 1
The shoulders should not be allowed to give in to excessive movements. The scapulae should lie flat on the rib cage and glide across it without winging markedly (this refers to the medial border of the scapulae coming away from the rib cage). Keep in mind that the scapulae will react to movements of the arms and thoracic spine. For example, the scapulae will naturally elevate and upwardly rotate during overhead movements and protract during thoracic flexion.
Be aware that a neutral placement of the scapulae may be slightly different from a particular individual’s natural resting position. An ideal working alignment must be established for each individual. Scapular stabilization should be part of the initiation of all exercises, and established before the movement of exercise begins. When flexing the torso off the mat from a supine position, scapular stabilization will discourage neck tension and excessive protraction of the scapulae and medial rotation of the humeri. Spinal extension should be initiated with stabilization of the scapulae while reaching the top of the head away from the tailbone. This limits the tendency to over-exaggerate movements and decrease dynamic stability through the whole upper kinetic chain.
Throughout this manual, when describing the exercises, we will refer to the scapular stabilizers collectively rather than naming individual muscles. The focus is on serratus anterior, trapezius, rhomboids, levator scapulae and pectoralis minor.
Scapular Elevation & Depression
SCAPULAR MOVEMENT & STABILIZATION
PRINCIPLE EXERCISES
The following movements demonstrate the principle of scapular movement and stabilization.
1. SCAPULA ISOLATIONS / PROTRACTION & RETRACTION
STARTING POSITION 1
Supine, pelvis and spine neutral. Knees flexed, feet abducted hip - distance apart on mat. Arms long, reaching to ceiling, palms facing in.
STARTING POSITION 2
Seated, pelvis and spine neutral. Arms reaching out in front of torso, palms facing in.
INHALE protract scapulae, widening between shoulder blades.
EXHALE bring scapulae back to neutral position, widening across anterior shoulder girdle⁄collarbone.
EXHALE bring scapulae back to neutral position, widening across posterior shoulder girdle.
Repeat 3–5 times.
Perform the same movements starting from a seated position with the arms reaching forward.
2. SCAPULA ISOLATIONS / ELEVATION & DEPRESSION
STARTING POSITION
Supine, pelvis and spine neutral. Knees flexed, feet abducted hip - distance apart on mat. Arms long, by sides, palms facing down.
INHALE slide shoulders up toward ears, elevating scapulae.
EXHALE slide shoulders away from ears, lightly pressing palms into mat, depressing scapulae; imagine inferior angle of scapulae being gently pulled down the back and in toward the spine in a V shape. Avoid allowing the shoulders to round forward during depression.
3. ARM SCISSORS
STARTING POSITION
Supine, pelvis and spine neutral. Knees flexed, feet abducted hip - distance apart on mat. Arms long, reaching to ceiling, palms facing in.
INHALE to prepare.
EXHALE reach one arm overhead, other arm down by hip, maintaining abdominal connection, contact between rib cage and mat and sense of stabilizing scapulae.
INHALE reach both arms to ceiling.
Repeat scissoring arms opposite way.
4. ARM CIRCLES
STARTING POSITION
Supine, pelvis and spine neutral. Knees flexed, feet abducted hip - distance apart on mat. Arms resting by sides.
INHALE reach arms toward ceiling and overhead, maintaining abdominal connection and contact between rib cage and mat, as well as the sense of stabilizing scapulae.
EXHALE circle arms out to sides and around to hips.
Repeat exercise in reverse direction.
Protraction & Retraction
Position 2
Roll-Down
EQUIPMENT SET-UP: Attach roll-down springs to eyehooks on strut across top of uprights. Attach roll-down bar to springs.
STARTING POSITION
Seated, facing roll-down bar. Pelvis and spine neutral. Legs straight and parallel, ankles dorsiflexed, feet against uprights (if neutral pelvis cannot be achieved with legs straight, start with knees slightly flexed and lengthen as pelvis rolls away from femurs). Arms straight reaching forward to hold roll-down bar shoulder- distance apart, palms down. Scapulae stabilized.
EXERCISE
To prepare, inhale…
EXHALE maintain scapular stabilization and initiate by rolling ASIS away from front of femurs to roll lumbar spine down to bed through flexion.
INHALE continue to roll upper spine down to bed through flexion, one vertebra at a time, until lying supine, pelvis and spine neutral.
EXHALE stabilize torso and scapulae and flex elbows out to sides to pull bar in toward chest.
INHALE keep scapulae stabilized and control springs as elbows extend.
EXHALE initiate from head and roll spine one vertebra at a time off bed through flexion. Make sure to pass through imprint and roll up until pelvis is vertical, weight directly on sit-bones.
INHALE lengthen spine to return to vertical starting position.
Complete 3–5 repetitions.
ESSENCE
TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis and obliques concentrically to create flexion, eccentrically on completion of roll down, concentrically to roll up; hip flexors eccentrically on roll down; gluteus maximus and hamstrings concentrically to draw back of pelvis toward back of femurs; scapular stabilizers
STABILITY: spine during articulation; scapulae
MOBILITY: spinal articulation; pelvis on femurs
SEQUENCING: spinal articulation from tail to head on roll down, and from head to tail on roll up
6. extend elbows 1.
EQUIPMENT SET-UP: Attach roll-down springs to eyehooks on short strut across top of uprights. Attach roll-down bar to springs.
STARTING POSITION
Standing, facing roll-down bar. Pelvis and spine neutral. Pelvis neutral on femurs, legs straight, feet hip - distance apart. Weight over center of feet. Arms straight, reaching forward as high as scapular stabilization can be maintained. Hands shoulder- distance apart resting on roll-down bar, palms down. Scapulae stabilized.
EXERCISE
To prepare, inhale…
EXHALE maintain torso and scapular stability, and press down against bar, keeping arms straight.
INHALE return bar to starting position.
Complete 8–10 repetitions.
ESSENCE
TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; latissimus dorsi and teres major concentrically to extend shoulders, eccentrically on return; erector spinae and obliques isometrically to stabilize torso upright, obliques especially to prevent extension of spine as bar is pressed; gluteus maximus and hamstrings to stabilize pelvis on femurs; scapular stabilizers
STABILITY: torso; pelvis on femurs; scapulae
Ballet Stretches Kneeling
STARTING POSITION
Kneeling on one knee, facing trapeze. Free leg straight with ankle resting on trapeze strap (or on trapeze itself, if hamstring length allows). Top leg parallel. Bottom leg slightly laterally rotated. May hold horizontals or fuzzies to help maintain balance. Pelvis and spine neutral. Pelvis as square and level as possible.
EXERCISE
To prepare…
INHALE stay.
Then…
EXHALE keep free leg straight and press down against trapeze strap.
INHALE release leg up to starting position.
EXHALE lunge weight forward as far as possible keeping pelvis square and level.
INHALE shift weight back on top of supporting knee.
Complete 2 repetitions.
Ballet Stretches Kneeling
TRANSITION
Reposition so torso faces side, with free leg reaching to side, as far forward of hip as needed to maintain pelvis as square and level as possible. Both legs laterally rotated.
EXERCISE
To prepare…
INHALE stay.
Then…
EXHALE keep free leg straight and press down against trapeze strap.
INHALE release leg up to starting position.
EXHALE lunge weight toward trapeze as far as possible keeping pelvis square and level.
INHALE shift weight back on top of supporting knee.
Complete 2 repetitions.
Complete 1 repetition of entire sequence.
Repeat with other leg.
EQUIPMENT SET-UP: Attach push-thru springs to eyehooks on strut across top of uprights. Swing push-thru bar toward bed and attach springs to eyehooks.
NOTE: Trained professional must spot throughout exercise with hand on push-thru bar. Spotter must not lean over bar.
2 springs
STARTING POSITION
Seated, facing roll-down bar, but behind push-thru bar so it can be pulled down in front of body. Spine and pelvis neutral, legs crossed. Hold push-thru bar with hands shoulder- distance apart, palms facing torso, elbows angled down to floor. Start with bar as high as possible without elevating shoulders, usually just above eye level.
EXERCISE
To prepare, inhale…
EXHALE maintain scapular stabilization and pull bar downward, directing elbows toward floor.
INHALE maintain scapular stabilization and return bar as high as possible without elevating shoulders.
Complete 5–10 repetitions.
ESSENCE
TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; latissimus dorsi and teres major concentrically to pull humerus down, eccentrically on return; obliques and erector spinae isometrically to stabilize torso; scapular stabilizers
STABILITY: torso; scapulae
1. starting position
pull bar down
return
Lat Pull
Biceps Curls Supine
EQUIPMENT SET-UP: Set vertically sliding bar to shoulder level when seated on bed. Attach arm springs to eyehooks of sliding bar and attach foam-grip handles to springs.
STARTING POSITION
Supine, head away from vertically sliding bar, pelvis and spine neutral. Legs adducted, knees flexed. Holding handles with arms by sides of body, palms up and elbows on bed. Scapulae stabilized.
EXERCISE
To prepare, inhale…
EXHALE maintain scapular stabilization, keep humeri still in space and flex elbows to pull hands toward shoulders.
INHALE keep scapulae stable, extend elbows and control return of springs.
Complete 10 repetitions.
ESSENCE
TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; biceps concentrically to flex elbows, eccentrically on return; scapular stabilizers
STABILITY: torso; scapulae
MOBILITY: elbow flexion and extension
FOCUS
w maintain torso stable during arm work
w keep shoulders broad and open with scapulae stabilized
w maintain humeri at a constant height w control eccentric contraction of biceps on return
w keep wrists as long as possible without ‘breaking’
Biceps Curls Supine
Lower, Middle, Upper Trap Strengthener
EQUIPMENT SET-UP: Attach arm springs to eyehooks appropriate for fibers of trapezius to be targeted. Attach foam-grip handles to springs. To target upper trapezius, use eyehooks at bottom of uprights. To target middle trapezius, set vertically sliding bar to shoulder-height when standing and use eyehooks on bar. To target lower trapezius, detach roll-down bar and attach arm springs to eyehooks on strut across top of uprights.
STARTING POSITION
Standing, facing vertically sliding bar, feet hip - distance apart. Pelvis and spine neutral. Arms straight, reaching forward, palms facing down. Shoulders broad and open with scapulae stabilized.
EXERCISE
UPPER TRAP
To prepare, inhale…
EXHALE maintain scapular stabilization and flex elbows, reaching up and back.
INHALE extend elbows, reaching arms down and forward, controlling return of springs.
MIDDLE TRAP
To prepare, inhale…
EXHALE maintain scapular stabilization and flex elbows, reaching out and back.
INHALE extend elbows, reaching arms forward, controlling return of springs.
LOWER TRAP
To prepare, inhale…
EXHALE maintain scapular stabilization and flex elbows, reaching down and back.
INHALE extend elbows, reaching arms up and forward, controlling return of springs.
Complete 10 repetitions.
ESSENCE
TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; gluteus maximus and hamstrings to stabilize pelvis on femurs; obliques and erector spinae isometrically to stabilize torso, erector spinae challenged by resistance from in front; obliques and multifidus to prevent rotation
[TRAPEZIUS] emphasis on upper trapezius to stabilize scapulae when resistance comes from below, middle trapezius to stabilize scapulae when resistance comes from middle level, lower trapezius to stabilize scapulae when resistance comes from above, concentrically on pull back, eccentrically on return
STABILITY: scapulae; torso; pelvis on femurs
1. starting position
2. flex elbows
Upper Trap
Side Stretch
EQUIPMENT SET-UP: Slide fuzzy hanging straps close to uprights.
STARTING POSITION
Standing slightly away from upright, facing side. Legs straight and adducted, pelvis and spine neutral. Furthest hand overhead, holding onto fuzzy strap. Closest hand holding upright at waist height.
NOTE: The more flexible an individual, the closer they should stand; the less flexible an individual, the further away they should stand.
EXERCISE
To prepare, inhale…
EXHALE keep support of abdominals and pelvis neutral, and lean sideways away from Cadillac, leading with outside hip so spine laterally flexes toward uprights, allowing arms to lengthen.
INHALE stay and breathe into side of torso being stretched.
EXHALE return pelvis and spine to vertical and flex elbows to return to starting position.
Complete 3–5 repetitions on each side.
ESSENCE
TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; obliques and erector spinae to stabilize spine; lengthening latissimus dorsi, obliques and quadratus lumborum during lateral flexion
STABILITY: spine during articulation
MOBILITY: lateral flexion of spine
FOCUS
w allow arms to release during stretch so there is no tension w engage abdominals to keep torso aligned properly during stretch; avoid spine extending and rib cage popping forward
w allow breath to focus stretch into side of body or one side of lower back
MODIFICATION
1. QUADRATUS LUMBORUM STRETCH. Lean out as above, then turn body 1⁄4 turn to face Cadillac. Flex knees and spine, posteriorly tilt pelvis and scoop abdominals into one side of back away from Cadillac. To focus stretch into quadratus lumborum.
