Lie face down on a bench with a light dumbbell in each hand and your arms at rights angles, similar to the top of a row. During these movements, the scapula is stabilized by the muscles that attach to it and by the ligaments of the AC joint. Rhomboid Minor. The load of your arms and shoulders on your ribcage and This exercise is best performed for time and not reps. All your effort should be focused on maintaining tension in the rhomboids and mid/lower trapezius. freely whilst sleeping on my back (recommended for maintaining good posture). 1. 5. heels touching but you can make the exercise easier by elevating the bar/rings. the trapezius putting you in a position of weakness before you even start. The opposite of this is called the scapular protraction which requires you to push your shoulder blades away from the spine and forward to your chest area. 4. Focus on squeezing the scapulae together by contracting the retractor muscles, hold for a moment then slowly return to the start position. Muscles: serratus anterior is the prime mover. remains a back dominant exercise. Be sure to focus on bringing your shoulder blades together. I will be adding video demonstrations of the above exercises for clarity as soon as I am able, please subscribe to be informed. Great article and fantastic information! Don’t rush, we are looking for full control here, not reps. AKA the scapular retraction pull up. So… don’t be afraid to stick your chest out. The Scapular Retraction Test (SRT) is quite possibly the most critical component in my shoulder exam. Rhomboid Major and Minor: Powerful Scapular Retractors. Perform slow reps during a sets lasting from 1 to 1.5 minutes. Or you can just try it now and see if you don’t feel more optimistic and capable, imagine that being your new default mindset! position, try to imagine that area is taught and primed for a contraction. Scapular retraction and depression is facilitated by thoracic spine extension and vice versa. Scapular protraction (opposite of retraction) can contribute to or even cause the dreaded kyphosis (forward rounding of the spine) due to the advanced position of the shoulders increasing the load on the spine. Trapezius. Electrode placement for scapular retraction. posteriorly tilting the pelvis. Learn how your comment data is processed. Hang at arm's length without letting arms come out of their sockets. I seemed to have no way of pinching the scapular together (adduction/retraction) or pulling them down (scapular depression) …I just couldn’t feel them. Check out Jordon Peterson’s book 12 Rules for Life and read Rule 1 for the mental benefits of standing up straight with your shoulders back. Standard reps and sets are not too important for our purpose here, little and often is far better than a few hard sets. You should finish with arms in a “W” shape. Lie on your back on a bench or on the floor holding a light dumbbell in each … Don’t be disheartened if at first you can’t feel the contraction The increased distance between the spine and the scapulae when protracted lengthens the rhomboids and During all these exercises its best to focus on the space between your scapulae and your lower trapezius The Scapular Retraction Test (SRT) is a diagnostic assessment that can be conducted to investigate the status of the rotator cuff. Although this movement goes beyond just trying to isolate the rhomboids and mid traps, you get to experience squeezing those muscles with almost no resistance from gravity, because in the top position you are virtually standing up straight. Not only do you feel more powerful, but you also project confidence and competence. From the start position retract your shoulder blades only focusing in your rhomboids and mid trapezius as your body elevates slightly. We’ve all been ... 2. Let me know your thoughts and what you would like me to write about next in the comments section. straight back, even in the shoulders protracted start position. This article will demonstrate exercises that you can do on your own to improve your scapula … (keep forcing the chest out and shoulders down toward the toes). The test is performed by a physician on a patient. The title of this blog actually refers to the frustration I used to experience in trying to retract my shoulder blades back when I first began this journey toward perfect posture. partially paralyzed! Step 2: Begin exercise by pulling your shoulder blades down and together, without moving your arms (body will move up slightly). start position; your back should be about an inch off the ground with only your To avoid shoulder impingement, use a grip wider than shoulder width; think about making a “Y” shape with you body and find out what feels best for you. Scapula position is almost fully determined by the pulling of muscle groups that attach to the scapula. Don’t let it. Keeping that angle, draw the shoulder blades together for a 3-count and return to the starting position. Start at roughly 45 degrees to the floor as if doing an easier version of the scapular inverted row. […] reality, they don’t have enough scapula depression […]. Modified Face Pull on Rings. Scapular Pull Up. It is possible to add a weight vest after this point if you feel the need. Add to this scenario holding up objects at arms length or even just your arms out in front of you and we further load the spine whilst also repetitively creating micro tears in those muscles whilst in that lengthened position. I dedicate myself to writing valuable articles that improve people’s lives, so please show some support and help keep this website going! thoracic spine in a rounded shoulder position disrupts natural diaphragmatic and So now we have a debilitated and deformed back, puny pectorals and we’re lurching around like a stereotypical dull witted goon who looks about 15 years older. 5 Benefits of Focusing on Scapular Retraction. Lying Dumbbell Presses. mind-muscle connection for these particular movements, I was virtually Subscapularis. As with the standard scapular pull up, don’t force thing beyond this point. The scapula is a wide, flat bone lying on the thoracic wall that provides an attachment for three groups of muscles: intrinsic, extrinsic, and stabilising and rotating muscles. general maximal strength training and we will explore that side of things more Top 3 Exercises for Stronger Scapular Retraction and Depression - Shoulder Blades Back. when you can’t see it). Scapular instability can lead to poor movement patterns or deficits in muscle strength. will try to take over. When we reach overhead the humerus (upper arm bone) can’t elevate beyond the point where it is very roughly in line with the flat of the shoulder blade due to the shape of the joint (the acromion part of the scapula obstructs). I’m keen to hear about your progress and also to listen to any unanswered questions you may have, so don’t be shy, stay in touch! Now I know that sounds a bit dramatic and its supposed to; an Once you are confident that your scapulae are retracting forcefully at will, it is possible (but not necessary) to progress to an isotonic (opposite of isometric) approach, contracting the rhomboids and mid traps gradually, culminating in full contraction at the top part of the movement. Hanging scapular retractions exercises are great because they stimulate the target muscles with a natural movement and whist resisting a natural load (you own body). Retraction of the scapula is sometimes called adduction of the scapula. Focus on pulling your scapulae down and together as hard as you can for three seconds and then return. contributing to that classic hunchback look. The cues are essentially the same as for the scapular pull This site contains affiliate links. The ability to upwardly rotate the scapulae liberates the shoulders and arms to a full range of motion in overhead movements. The knock on effects unfortunately don’t end there. There are numerous exercises that should heavily work the scapular retraction and depression muscles With straight but engaged arms, hang from a pull up bar or TRX straps/gymnastic rings with a pronated grip (palms facing away). muscles. Teres Major. in another article. The scapular is the first link in the kinetic chain of movements involving your upper extremities. Grasp the barbell using an overhand grip, bend your knees a bit, and lean forward at the waist until your back is parallel to the ground. that leads to that satisfying pump sensation in a muscle so dormant (especially Helps reinforce thoracic extension and provides a strong base for the barbell to rest upon. (Although don’t try to emulate this; he is hyperextending his lower back!). benefits as listed above and is vital to perfect posture. However, this will get you only so far in your quest for perfect posture and optimum strength if you neglect to readdress proper muscle balance by stretching. As the shoulders protract, the increased load tires the spinal erectors which in turn further allows the shoulders to round, contributing to that classic hunchback look. rhomboideus major, minor, and trapezius Scapular protraction (aka scapular abduction) awareness of this neuromuscular communication As always, the best training programs begin with a thorough assessment. to be built upon. Greater scapular control, in this case, upward rotation, allows the arms a much greater range of motion, especially in overhead movements. The neutral retracted scapular position improves the strength of the supraspinatus, allowing it to produce maximum force capacity compared to excessive protracted or retracted scapular positions. In this position allow the shoulders to protract The rhomoboid and lower rhomboid muscles stabilize your scapulas as your middle trapezius and posterior deltoid muscles pull your arms back. We all know someone who would benefit from this article so please share (or share the infographic below) and help to support Shoulder Blades Back by subscribing! intercostal breathing and encourages suboptimal breathing adaptations. judge when your scapular is fully depressed and retracted and stop there. Good luck with the exercises. This exercise also builds the foundation for proper upright posture. Any exercise where you move your upper arm utilises your scapulae in some way and any weakness in the 17 different muscles that connect to it will translate into weakness in the movement. Hang on to a bar or rings (preferable for a neutral grip) set the brain something to associate with the movement. highly recommend barbell/regular rows and pull ups for strength training when STRENGTH EXERCISES: 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: shoulder impingement, shoulder instability, cervical strain, nerve entrapments, and muscle strains. Both … Like a lot of body imbalances, scapular protraction can (and probably will) have far reaching effects on the body, like a compensatory anterior pelvic tilt, forward head posture, nerve/muscle impingement and headaches (not to mention the mental implications). Great effort is taken in choosing relevant and well reviewed products that I myself would buy or that I have personally owned. Your scapulae (scaps for short) are the foundation of your shoulder joint and these flat wing like bones help to anchor your shoulder to your torso. Do not initiate the movement by extending through the lower back. Scapula retraction is necessary in pulling exercises like rows, pull ups and deadlifts. Improved Posture. spine extension is very important for this too which is aided greatly by good scapular Thoracic The positive electrode is placed on the lower portion of the serratus anterior. I use a foam roller (I like this one) to gently stretch/extend the thoracic spine to improve that straight backed position and thus facilitating better scapular mobility in preparation for these exercises. Prone scapular retraction Lie facedown on a bench, holding dumbbells. Muscle activation exercises can be hard is the most important factor when it unaware of the impactful and sometimes unexpected benefits of possessing increasing the load on the spine. show you how to build a solid to stick to initially because its difficult to generate that mind muscle relationship Table of Contents: Jump to the heading you want! It’s a never ending cycle of slouch! The ability to retract and depress the shoulder blades is of vital importance to counteract rounded (protracted) shoulders and also promotes healthy T-spine extension. Conversely, scapular retraction relies on the rhomboid major and minor muscles. Scapular Retraction : Back, Shoulders - MSN Health & Fitness The scapular retraction increases strength in the upper back and through the shoulders. This is also true of Teres Minor. [4] Scapular retraction requires the activation of the trapezius, rhomboideus major and minor muscle groups. Step 3. It is really useful and inspiring, Can’t wait for the videos! Reduce Your Risk of Injury. Lift your body off the The upper trapezius is already fully activated and so it Hanging scapular retractions exercises are great because they stimulate the target muscles ... 2. This makes sense – for most of us, this feels like a very stable and solid position. 3.2a).Based on the relative amount of activity in each of these muscles, other scapular movements (upward/downward rotation, internal/external rotation, and anterior/posterior tilt) may occur simultaneously with scapular protraction. As a result, they become permanently lengthened and your pectoral muscles (and eventually the fascia too) respond to their new cramped conditions by shortening and so they also become weaker; the body will not maintain a range of motion that isn’t used. • Hints Working on scapula mobility is important and will make a great difference in the health of your shoulders and your overall performance. 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Is far better than a few hard sets fully activated and so it will to! Is really useful and inspiring, can ’ t end there try to imagine that area is taught primed...