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👀 In follow-up to a post on scapular winging, today’s post covers some of my favorite exercises for training the muscles that surround the scapulae.
Reposted with permission from @rehabscience
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🧠 The scapulae are flat bones that serve as attachment sites for 18 muscles. These muscles act to move the scapula through six movements, which include: elevation, depression, upward rotation, downward rotation, protraction, and retraction.
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🔎 As was discussed yesterday, scapular winging involves a lifting of the medial scapular border off of the rib cage and is not a sign of pathology in many cases. In situations where a long thoracic nerve injury has been sustained or shoulder complex hypermobility is leading to functional issues, exercises, like those shown here, can be helpful in terms of regaining scapular control.
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1️⃣Cable Row
2️⃣Scapular Y
3️⃣Landmine Press
4️⃣Shoulder Clocks - The key in this exercise is to prevent the shoulder blade from winging when your weight is on one arm.
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5️⃣Scapular Plus - This exercise specifically targets the serratus anterior muscle, which is the main muscle involved in limiting scapular winging.
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✅Give these a try and let me know if you any questions.
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#RehabScience
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