Scapula Control

Improve Your Scapula Control
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Tag a friend that should try this! Heads up, if you go through full range of motion with this exercise it is a burner!
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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. The scapula is the core of the upper body, this is where force comes in through and gets distributed out of.
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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 and indicator of potential risk of pain? many authors have looked into this. There seems to be little to no correlation between movements described to be dysfunctional and shoulder pathology. There is no “normal” movement of the shoulder, deviations are simply part of human variation
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To perform this exercises- 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 rotating allow your shoulder blades to come up and forward while thinking about bringing your pinky up towards the ceiling.
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To learn more about how to improve scapula control and why scapula control is still important- check out our recent blog post on this topic!

[msappledumplin]

That was such an excellent demonstration. Concise, clear, to the point. I love your videos.

[mohitrao]

your videos are really helpfull, can you please show some exercise for overhead shoulder pain.

[Darrel]

My scapula pops on the right side I do a lot of press ups and pull ups and I can’t figure out why it happens🤷🏽‍♂️

[MatthewBHoth]

Is it possible to do an online consultation?

My scapula snaps in/out position during these movements and others, though it's not scapula winging.

2 PTs and a Chiro just said they've never seen it before.

Long shot, so let me know!

[bushysam]

Is the external rotation shown here same as posterior tilt of scapula?

[abeer]

Hey can you please help me i cant rotate my shoulders while pull up and bench press ( I don't know that term or word i need to say so i hope you get it) wh

[zaziro]

I have trouble to control and activate my scapula during bench press, can you help please or can you make a tutorial on it?

[mrsirman]

What is the use or benefit of doing this exercices?