Scapular Movement and Stabilization

Question 1

Define the scapulae

Answer 1

• The scapulae have only a small, boney attachment to the rest of the body through the clavicle.
• This provides mobility of the arm which must be counterbalanced with stability. We promote balanced engagement of the scapular muscles resulting in fluid movement control and range of motion of the arm.

Question 2

Building awareness of the scapula

Answer 2

-Lie on your back, knees bent, arms reaching towards the ceiling.

Question 3

Protraction

Answer 3

Inhale and protract the scapula

-Reaching your arms to the ceiling. Exhale and return to neutral. 3-5x’s

Question 4

Retraction

Answer 4

Inhale and retract the scapula, pulling the scapula gently towards each other. Exhale and return to neutral. 3-5x’s

Question 5

Elevation and Depression

Answer 5

• Start with your arms by your sides, palms down

- Inhale and elevate the scapula, shrugging the shoulders up towards the ears. Exhale and slide the scapula down. 3-5x’s

Question 6

Upward and Downward Rotation

Answer 6

• Start with your arms by your sides, palms down
• Inhale and raise your arms to the ceiling and then overhead, the scapulae upwardly rotate here
• Exhale and circle the arms out to the sides, returning to the starting position, the scapulae downwardly rotate back to neutral here

Question 7

How do we begin exercises?

Answer 7

-With the scapulae stabilized, the scapulae should lie flat on the back of the rib cage and glide across it through movements without winging.