Scapular retraction provides a stable base from which the arm elevates. Apr 05, 2019 a position of scapular retraction reduces involvement from deltoids and increase pectoral recruitment. Modifying the shoulder joint position during shrugging and retraction exercises alters the activation of the medial scapular muscles birgit castelein a, ann cools a, thierry parlevliet b, barbara cagnie a a department of rehabilitation sciences and physiotherapy, faculty of medicine and health sciences, university hospital, ghent, belgium. It is expected that therapeutic effect can be improved and the period can be shortened when strength exercise for forward shoulder posture is applied as a therapeutic intervention. You can also do this against a wall, like a wall pushup. This specific exercise requires you to pull your shoulder blades closer together to the spine while preventing your shoulder from doing an upward motion or a shrug. The athletic shoulder is susceptible to repetitive overuse injuries in sports. Scapular retraction as the name sounds, this exercise will help you open your chest and is a great way to warm up the shoulder and upper back muscles. Aug 08, 2011 stretches and exercises for good posture. Jan 06, 2016 driving through both hands evenly, push the sternum away from the wall until both scapula open up and your upper back is slightly rounded, then repeat. Scapular retraction exercises 3 exercises to develop a strong scapular mindmuscle connection. The exercises below address each part of this pattern.
This video isolates the motion of scapular retraction. Scapula stabilization rehab exercise prescription digital. Rehabilitation after reverse total shoulder replacement phase 4. Mar 23, 2017 scapular retraction is the medical term for squeezing your shoulder blades together. Lie on your back and, while holding a small dumbbell. To begin with, the following basic scapular stability exercises should be performed approximately 3 times daily. This can be very helpful if you find it difficult to do any kind of scapular retraction without severe tightness in the front of the shoulder. But today ill teach you techniques to test for this scapular dysfunction, stretches to release the area and exercises to help strengthen and. Understanding your scapular health and using these mobility exercises will help you to boost performance and prevent injury in the long run. Scapular stabilization university of california, san francisco. We have remained at the forefront of medicine by fostering a culture of collaboration, pushing the boundaries of medical research, educating the brightest medical minds and maintaining an unwavering commitment to the diverse communities we serve. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Apr 20, 2018 therefore, exercise of scapular retraction muscle strength may produce faster effects as a type of fsp intervention when compared to pectoralis stretching exercise. As you pull the band apart, squeeze your shoulder blades together, keeping the band at shoulder height.
Scapular retraction stretches and exercises for good. Mar 31, 2014 keeping your feet on the floor, and your hands gripped to the side of the chair with the arms straight, pull up against the bottom of the chair i. Athletic training, hand therapy, occupational therapy, physical therapy, return to sport, upper quarter. Pdf a commonly used postural corrective measure is to pull the shoulders back and down. However, the focus of this article is to show you how to build a solid neuromuscular relationship between your mind and those muscles.
Scapular retraction exercises for posture healthy living. These three muscles act to retract the scapula, thus bringing the shoulder blades together. This inherently involves getting your shoulder blade flush on your rib cage as opposed to. Find related exercises and variations along with expert tips.
Best exercises for shoulder rehab and scapular stabilzation. Retraction and protraction scapular retraction provides a stable base from which the arm elevates and externally rotates during the cocking phases of overhead throwing and during the takeaway phase of the golf swing. Bilateral scapular retraction and shoulder external rotation. Scapular stability exercises the following scapular stability exercises are designed to improve the strength and control of the muscles of the shoulder blade scapula. Rehabilitation after reverse total shoulder replacement. The scapula, or shoulder blade, is attached to over a dozen muscles, including the middle trapezius, lower trapezius, and rhomboids.
Here are 3 myths of scapular exercises that i thought. Strengthening exercises mammoth orthopedic institute. There are numerous exercises that should heavily work the scapular retraction and depression muscles think any type of rowing movement. Performing shoulderabduction exercises with scapular retraction has been theorized to reduce the potential for shoulder. Restore shoulder strength to allow activities of daily living 4. These exercises are a good start for just about anyone looking to improve scapular retraction at a basic level. There are a lot of moving parts in the shoulderforward pattern, so your ongoing shoulder retraction exercise routines should account for all of the components of shoulder retraction. Pdf scapula stabilization rehab exercise prescription. Bilateral scapular retraction and shoulder external rotation with resistance bands. Similar exercises to promote scapular retraction are seated rows, flyes, and brueggers posture. Incorporating these five exercises in to your program is a surefire way to help create a group of strong scapular stabilizers. Whenever you are starting to learn a new motion, its important to realize that you may run into roadblocks.
Nov 12, 2012 scapula exercises are very common and usually a needed component to any rehabilitation or corrective exercise program. Similar to your stretching program, the strengthening exercises should not cause significant pain. But first, lets take a deeper look at whats going on. Continue to protect the repair by avoiding excessive forceful use of the arm or lifting excessively heavy weights. Rotator cuff and shoulder conditioning program orthoinfo aaos. Prone scapular shoulder stabilization series i, y, t, w. While performing exercises, keep shoulder rolled back and down. This exercise helps your shoulder blades come in towards the spine and teaches the thoracic spine to extend. Fatigue and some soreness after the workout are acceptable, but. Shoulder exercises wing ftp server university of western states. Repeat 812 times, rest, then repeat the exercise if desired. Exercises to improve scapular stabilization and prevent. One of the goals for treating shoulder impingement is more normalized movement. Keeping your feet on the floor, and your hands gripped to the side of the chair with the arms straight, pull up against the bottom of the chair i.
I he rhomboids and middle trapezius are the main scapular retractors. A customized exercise plan will help with this, but with all the scapular exercises out there, which are going to be the most effective when it comes. Scapular, shoulder and elbow theraband exercises these theraband exercises will help improve your strength and endurance. Oct 11, 2018 the scapular retraction is a movement that focuses on strength and improving the integrity of your shoulder blades.
Scapular protraction, simply put, is the act of gliding your shoulder blade forward on your rib cage. Electromyographic analysis of specific exercises for scapular control in early phases of shoulder rehabilitation. Like anything else, there seems to be a few commonly accepted themes related to scapular exercises that many people take for hard fast rules. The effects of scapular stabilization based exercise therapy on pain. Your therapist will show you how and where to attach the band to get the most benefit during exercise. An issue called winged scapula can cause serious pain and weakness. Learn how to correctly do scapular retraction to target back, shoulders with easy stepbystep expert video instruction.
To make the exercise harder you can step away so the band is tight then recommence your exercises. Jul 09, 2017 retraction and lateral scapular rotation should occur when the arm goes into extension past the torso, and horizontal abduction. Modifying the shoulder joint position during shrugging and. Background o the scapula is the base of support to shoulder joint and all movements of the upper extremity o poor scapular stabilization can contribute to a variety of upper quadrant syndromes such as. And the actual motion of retraction is just that, retracting. Here is one of my favorite exercises to give patients with upper quarter dysfunction who need to work on their posture. With arms at sides, pinch shoulder blades together. You will lose some range of motion, but there are no structures that will be seriously compromised, as with the other. Pdf postural cues for scapular retraction and depression. The scapular retraction is a movement that focuses on strength and improving the integrity of your shoulder blades.
Dont worry, well get to the scapular stabilization exercises that will help you address this. Bilateral scapular retraction squeezing the shoulder blades together with shoulder joint external rotation bsrser with resistance bands and its variations can be performed in either the standing, sitting, or supinehook lying lying face up positions is a basiclevel. Scapula setting w exercise modern manual therapy blog. Slowly lower the arms to the starting position and repeat. Nov 23, 2019 if this is the case, your physical therapist may prescribe scapular stabilization exercises to help you regain normal control and use of your shoulder. Do not bend your elbows, but instead move your scapula forward and back. Pdf active scapular retraction and acromiohumeral distance at. There is often an imbalance favoring internal rotationprotraction strength over external rotationretraction involving the shoulder complex. When most people think of shoulder stability, they think of scapular retraction pulling your shoulder blades back toward each other. You should rest from all activities that cause shoulder pain. After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active. As far as i know, there are no serious dangers involved with inadequate lateral rotation.
Many people dont realize how important scapular retraction exercises are read more. Although this is a simple exercise, it can be easily performed wrong. Shoulder strengthening exercises 2010 2 scapular protraction lie on your back and, while holding a small dumbbell in front of you, push the shoulder forward while keeping your arm as still as possible. Although super heroes may have em and energy drink ads promise to give them to you real life wings arent a good thing. Comparison of the effects of pectoralis muscles stretching. Pdf this article highlights exercise prescription to enhance scapular stabilization during the initial phase of. A physical therapist or physician should be consulted prior to starting any exercise programming or. Aug 04, 2015 scapular stabilization exercises are an important aspect of the prevention of swimmers shoulder, one of the most common swimming injuries the strengthening exercises in this article will allow your scapula shoulder blade and shoulder joint to remain stable during the overhead arm movements as they occur in the different swimming strokes, and thus prevent shoulder problems.
Rehabilitation protocol for rotator cuff repair this protocol is intended to guide clinicians and patients through the postoperative course of a rotator cuff repair. Prone scapular shoulder stabilization series i, y, t, w, o formation. Complete this routine on its own or add it to an existing set of. We generally recommend holding this position for about a minute. Avoid scapular retraction with a teres minor repair intervention swelling management ice, compression. Common problems that may lead to the need for scapular stabilization exercise include, but are not limited to. Top 3 exercises for stronger scapular retraction and. Mar 06, 2015 this exercise can be modified by using a resistance band by securing the middle of the band to the walldoor and then using the ends of the band in each hand. Scapular retraction exercise mound city chiropractic. This is a simple exercise that can be done anywhere. As your strength and control improves, the exercises can be progressed by gradually increasing the repetitions, frequency or duration of the exercises provided they do not cause or increase pain. Scapular stabilization exercises for healthy shoulders.