Scapulohumeral rhythm refers to synchronous motions of the glenohumeral and scapulothoracic joints that coordinate full elevation of the arm. The glenohumeral joint is the articulation between the head of the humerus (upper arm) and the glenoid fossa of the scapula (the concave “socket” on the upper outside corner of each shoulder blade). Nevertheless, it plays a critical role in movements of the shoulder and upper arm. It is not a true joint, anatomically speaking, because it does not have typical articular characteristics such as a ligament capsule or a meeting of bony surfaces. The scapulae “float” or “glide” over the soft tissues on the posterior (back) side of the upper (thoracic) ribcage, forming the scapulothoracic joint. Although the acromion is part of the scapula, your clients may think of it as their “shoulder bone.” The shoulder girdle is made up of the clavicles (collar bones) and scapulae (shoulder blades.) The upper and outer bony edge of each shoulder blade is a protrusion known as the acromion process. For novices and those with known shoulder dysfunction derived from injury, chronic pain or prior medical treatment(s), you should clarify cues before movement begins, says Irv Rubenstein, Ph.D., an author, exercise physiologist and president of STEPS, Inc., a personal-training center in Nashville, Tenn. However, for those with known shoulder-girdle imbalances, the “right” way to move will depend on the exercise objective and your level of expertise in assessing scapular function. Natural movement, Kaselj explains, means “the scapulae are moving in a smooth and controlled manner into retraction.” Generally speaking, a client’s shoulder blades should be allowed to move “naturally” during pushing and pulling exercises, says Rick Kaselj, M.S., a Surrey, British Columbia−based kinesiologist, ACE-certified Personal Trainer and creator of the fitness blog. This article examines shoulder-blade positioning during four common resistance exercises, and explains when, why and how you should cue scapular movement to help your clients achieve safe and effective form. Should the shoulder blades retract mostly at the beginning of the exercise? Retract throughout the exercise? Protract throughout? Or just move freely? But they rarely agree on exactly how trainees should do so in the case of exercises like push-ups or lat pull-downs. We want isolated and independent control of the shoulder blade.Personal trainers often give clients cues on how to move the shoulder blades during back- and chest-strengthening exercises. We will need to tie into the feeling in the more advanced progressions.īe sure to keep the shoulders and arms relaxed. And we (or our client/patient) needs to focus on “feeling” the muscles around the scapula contract. To get the shoulder blade moving and sliding on the rib cage. The key here is to focus the motion at the shoulder blade itself. Scapular Elevation-Depression AROM/Mobilization By they form the foundation to build into more advanced progressions. And we need this motion to be coordinated and controlled. The scapula needs to move all over the place. Here are the exercises… Be Brilliant At Basics So we’re going to review some critical exercise progressions to train scapular control. And because of the muscular connections, dysfunction here can play a big part with both neck and thoracic pain.īut this is also an often neglected area with training and rehabilitation. The scapula is a critical link with shoulder and arm function.
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