Which muscles stabilise the scapula

The correct position for the scapula shoulder blade is back and rotated down. To achieve the correct scapular position, you need to use your mid and lower trapezius muscles to retract the shoulder and pull the scapula down medially. However, it is also important not to dip the acromion, so your upper trapezius and serratus anterior muscle also plays an important scapular positioning role. Otherwise, you will be likely to suffer rotator cuff impingement or future rotator cuff tears.

When you perform any upper bodyweight training exercise, always get into the habit of starting with good upper body posture and pinching the shoulder blades together.

You should feel that the scapula is a solid platform that keeps the shoulder correctly positioned while performing the exercise. You might find that painful exercises will not be painful if you stabilise your scapula correctly. In effect, by using the scapular muscles, you can achieve better shoulder mechanics and avoid injury. Correct scapular stability is difficult to learn and demands a great deal of practice and concentration.

You first need to understand what the correct position is, and often this requires a physiotherapist to guide you. Then, during your training sessions, instruction and observation from a trainer can help you achieve and maintain the correct shoulder position. Your physiotherapist is an expert in the assessment and correction of your scapulohumeral rhythm. Any deficiencies will be an important component of your rehabilitation.

Researchers have identified poor scapulohumeral rhythm as a major cause of rotator cuff impingement. Plus, they have identified scapular stabilisation exercises as a key ingredient for successful rehabilitation. Researchers have discovered that managing your shoulder injury with physiotherapy is usually successful. Typically, you have two options: a non-operative or a surgical approach. Your condition will dictate which option is best for you at this time.

Impingement can occur when the shoulder joint or glenohumeral GH hits the top of the scapula or acromion causing pain and inflammation. If left untreated, it can lead to muscle inflammation or worse rotator cuff tears. Impingement can be caused by too much laxity in the GH joint or conversely an excessively stiff shoulder.

Many of the patients that come into Paspa Physical Therapy with shoulder pain often have weak and under-developed scapular stabilizers. Clients work out the biceps, triceps, pectoralis major, and deltoid, but forget the look behind their backs. The scapular stabilizers are there and need to be exercised! Dyskinesis or abnormal movement patterns occur leading to pain and dysfunction. In the clinic, we see many overuse injuries related to muscle weakness, not only of the rotator cuff muscles but more often of the scapular muscles.

You will find that training the scapular stabilizers will lead to improved athletic shoulder function and performance and a healthier pain-free shoulder joint.

To learn more about strengthening the scapular muscles and rotator cuff contact Paspa Physical Therapy. The intervertebral disc IVD is situated between each vertebra of the spinal column…. Rachel Tavel, DPT. Here are 5 exercises to improve scapular stabilization: Standing Rows: Stand facing the anchor with resistance band at elbow height. Step back until your arms are straight and the band has mild tension. Stand tall, bringing shoulders down and back and engage abdominal muscles do not hunch shoulders or push out ribs.

Draw elbows back while squeezing shoulder blades together behind you. You should feel the muscles between your shoulder blades activate and your chest opens up. This strengthens the scapular muscles for improved posture and scapular positioning. Perform 2 sets of Do not arch lower back or lift head up. Bilateral External Rotation: Stand tall with shoulders down and back drawing the belly in towards the spine. With elbows at degrees and resistance band in hands, gently open arms out to sides against resistance.

This strengthens the rotator cuff muscles. Repeat 2 sets of 10 repetitions. Modified Plank With Protraction: Begin in a modified plank position resting on forearms.