The scapula is one of the least congruent joints in the body. There is no bony articulation between the scapula and the thorax. This is why the scapula can move so easily, essentially it is a free-floating bone that can move into protraction/retraction, elevation/depression, anterior tilt/posterior tilt, internal/external rotation, and upward/downward rotation. We can not change the structure of this scapulothoracic joint,  however, we can improve scapular control! Scapula position is almost fully determined by the pulling of muscle groups that attach to the scapula. The scapula is the core of the upper body, this is where the force comes in through and gets distributed out. This article will demonstrate exercises that you can do on your own to improve your scapula control.

 

Understanding Scapulohumeral Motion

The shoulder is used during virtually all upper extremity motion. The scapula aka the shoulder blade is considered the base of the shoulder complex. A lack of scapula stability has been blamed as the cause of shoulder pain. Is dyskinesia an indicator of instability?  Is instability a good predictor of future pain? many authors have looked into this. A review shows little to no correlation between movements described to be dysfunctional and shoulder pathology. It seems to be there is no “normal” movement of the shoulder, deviations are simply part of human variation. Check out this article we wrote for more on this topic!

READ: Does SICK scapula = Pain?

 

How To Improve Scapula Control

The goal of this article is not to give you exercises that are designed to be the meat of your workout. This article will demonstrate exercises that you can use on a daily basis to activate the intended muscles you are targeting to improve scapular control. The following exercises can be used as a warmup prior to your lifting session or as shoulder training support.

Improve Your Scapula Mobility With Shoulder [P]Rehab!

Do you feel that you don’t have control of your shoulder blades? Is your shoulder pain limiting you from reaching your goals or completing day to day activities? The Shoulder [P]Rehab Program is a physical therapist developed, step-by-step program that teaches you how to optimize your shoulder health. This program will bulletproof your shoulders for anything life throws at you! Learn more HERE! 

 

Shoulder  Rotations

Sample Shoulder [P]rehab Program Exercise Video

• HOW: Rotate your shoulder from internal to external rotation and repeat. When in external rotation, think about scooping back your shoulder blades while attempting to point your thumbs towards the floor. When internally  rotation allow your shoulder blades to come up and forward while thinking about bringing your pinky up towards the ceiling.

 

• COMPENSATION: Avoid arching your low back as your rotate your arms externally or backwards.

 

Does Shoulder Blade Position Matter? Learn Here!

 

Moving Your Shoulder Blades With Intention

Your scapula aka your shoulder blade is often very difficult for people to find. If you don’t initiate movements like rows or pull-ups from the scapula = you will “arm” the movement. Meaning you will rely heavily on shoulder and arm muscles. Your scapula is able to handle more load than your arm muscles. With any movement you want to move proximally to distally, the scapula should initiate the motion when performing a movement like the Row, Lat Pull-Down, or when performing pull-ups. Shown here are a couple of movements that will help improve scapula control. Realize that at First implementing this strategy may decrease your performance, but the potential to improve your performance increases.

1️⃣start in the open chain with your arms moving in space

2️⃣add a resistance band which will help give a resistance cue to target the scapular retractors (muscles that pull your shoulder blade back) -keep minimal elbow flexion here

3️⃣perform scapula pull-ups also with minimal elbow flexion

LISTEN: OVERHEAD STABILITY FOR FITNESS ATHLETES

 

Scapula Clocks

Sample Shoulder [P]rehab Exercise Video

Learning how to move and control your shoulder blades in every plane of motion is essential to shoulder health!

 

The Prehab membership is the anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym! Taking control of your health with exercise & education from the palm of your hand has never been easier. Get access to 50+ programs, 100+ unique workouts, and 3000+ exercises to build your own workout routines. Trial it for free, and learn how to get out of pain, avoid injury, and optimize your health with [P]rehab!

 

Scapula clocks with Arms Elevated

With this variation, keep your arms in a 90-degree position, where your hands are directly in front of your shoulders. Now make big circles forwards and backward.

 

Single Arm Scapula Pushup On Elevated Surface

For this exercise find an elevated surface to one arm on. In a high plank position keep your body in line (feet up to shoulders). Allow the scapula to sag then push the scapula away from you pushing your chest away from the floor. Return back to the starting position and repeat. Avoid moving at the elbows as you perform this exercise. Make sure the motion is coming from your shoulder blade. Looking for more Serratus Anterior strengthening exercises? Check this article out.

 

Closing Thoughts

There are a lot of variables when it comes to improving scapular control. It first starts with body awareness and understanding what muscles contribute to scapula control and scapular position. With this knowledge, you can begin to work on your scapular control by challenging yourself to explore different movements and different exercises while intentionally being mindful of your scapula position!

 

Take Control Of Your Shoulder Health!

The Prehab membership is the anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym! Taking control of your health with exercise & education from the palm of your hand has never been easier. Get access to 50+ programs, 100+ unique workouts, and 3000+ exercises to build your own workout routines. Trial it for free, and learn how to get out of pain, avoid injury, and optimize your health with [P]rehab!

 

About The Author

Arash Maghsoodi, PT, DPT, CSCS

[P]rehab Co-Founder & Chief Marketing Officer

 

 

 

 

 

 

Disclaimer – The content here is designed for information & education purposes only and is not intended for medical advice.