#Scapular Mobility

Your shoulder doesn’t move well without your scapula moving well. These bodyweight drills help build that connection. Add 1–2 of these to your warm-up or daily practice — your shoulders will thank you. #shouldermobility #scapula #scapularmobility #jointhealth

Your shoulders move well and are healthy with your scapula moving well. #scapularmobility #upperbackpain #shouldermobility

💥Scapular Pain💥 - ⁉️ Do you struggle with pain near your shoulder blade (scapula) or rhomboid muscle? - ⁉️ Do you feel like there's a "knot" that you can never get rid of? - 👍🏼 This post should help you out! - 😖 I can't tell you the amount of people that I've worked with who feel that they can never get rid of this nagging pain, no matter how much they try to "release" it through self massage, foam rolling, "trigger point" release techniques, etc - ❌ However, the majority of the time, these strategies come up short because the problem wasn't really in the muscle to begin with! - 🤔 Many times the problem is actually due to an irritated or sensitive spine (usually near the base of the neck/cervical spine and upper back/thoracic spine) that is sensitive to repetitive movements or sustained postures in every day life - ⚡ These areas can actually REFER pain down into the shoulder blade region, even though the area of actual irritation is higher up - ✅ To combat this, it can be helpful to shift your focus of exercise to getting these areas of the spine to move as well as strengthening/moving the shoulder blades - 🎥 This post shows just a few examples that can help you on your way to better managing and improving your pain/tightness: - 1️⃣ Wall Push Walk-Aways 2️⃣ Thread the Needle Rotations 3️⃣ Prone Overhead Press - 💥 In addition to the exercises listed above, simply changing/modifying your posture/positioning more frequently throughout the day can go a LONG way as well! - 💯 Your body, especially your spine, craves movement, so you're not doing it any favors by slaving over your computer screen for hours at a time in the same position day in and day out - 🚨 As I always remind you guys, the exercises/suggestions in this post may not be the PERFECT fit for YOU individually...what YOU may need to work on may vary to some degree - 📱 So if you need a more individualized plan to help you out, fill out the 🔗 link in my BIO to apply to work with me 1-on-1 - ⁉️ Questions? Comments? Send me a message or leave a comment below ⬇️⬇️⬇️

Scapular mobility is key for shoulder health and to fix injuries (such as thoracic outlet syndrome like you’ll see today) . Shout out @the_osteopath for the opening stitched video & @muscleandmotion for the amazing anatomy graphics.

Scapula stability. Been sharing this exercise (Prone Y-Raises) several times for the past 3 years (that’s how much I love it), but have never actually shared how to perform it correctly. Here is the most important key points: ✅ Arms in a Y position. ✅ Elbows fully straight. ✅ Shoulders fully extra-rotated. ✅ Scapula depressions (shoulders down) ✅ Lifts up, hold for 2 sec, and repeat for reps. 👉 The reason for the rotation of the shoulders is to involve the rotator cuff and improve shoulder and scapula stability. Think of the thumb pointing upwards. There is a tendency to loose this as we raise the arms. Fight it. 👉 The reason for scapula depression is engagement of the lower traps. Can also be done with scapula elevation for other purposes tho. 👉 Slight bent of the arms won’t kill you, but keeping them fully straight makes it more effective for emphasizing the muscles around the scapula. 👉 I do 2-3x 2/3x per week at the end of my workouts for 10-15 reps + 10 hold on the last rep. This could change based on your goals. Hope this helps! Any questions below. With Love, Gabo

Back & Scapular muscles warm-up 💪🏼 @makarin ✔️Perform each exercise slowly and control the movement ✔️Do these regularly before your main workout sessions or as a part of your mobility routine! Start your Calisthenics Journey with the BEST workout programs LINK IN BIO 📲 - - #scapula #backworkout #backday #warmup #Calisthenics

Two of my favorite exercises to target posterior rotator cuff and scapular retraction 💪🏼

Why does an immobile scapula create shoulder pain? . To raise our arms high, the scapula needs to glide across the rib cage in a rotation-like motion. . This movement is primarily driven by the serratus anterior and opposed by the levator scapulae and rhomboid muscles. . The levator is a tonic muscle, meaning that if it's not exercised enough, it becomes overly tight. The rhomboids are generally content with this tightness because it makes their job easier. . Unfortunately, this compromises the movement of the scapula, and without it, our shoulder joint must operate in an exaggerated range of motion, which leads to pain. . . #anatomy #muscle #shoulderpain #scapula #scapularmobility #scapularstability #levatorscapulae #serratusanterior #rhomboidmajor #rhomboids #rhomboidminor #biomechanics

Scapular dyskinesis is when the shoulder blade is not moving properly. This study (PMID: 28735288) shows this could lead to a 43% increase in shoulder pain. Focus on scapular health with these 3 exercises! ⚡️I help people overcome pain and injuries remotely. Do you have shoulder pain? Message me or click the link in my bio for my 1:1 rehab coaching⚡️ ➡️ Follow @healthperformancechiro for pain, injury, and performance tips ✅ Equipment used is inked in my bio Disclaimer: This content is for informational purposes only and is not medical advice. #rehab #scapularstability #scapulardyskinesis #shoulderblade #wingingscapula

Stole these exercises from @theprehabguys a while back and haven't turned back since! 💯 Scapular winging, also known as scapular dyskinesis is a common condition. I am more prone to it due to the curve of my scoliosis, therefore scapular rehab is a staple in my warm-ups 💪🏼 💥 Supine Serratus Scoops 💥 Prone Lift-offs 💥 Swiss Ball 90/90 Prone External Rotations Scapular dyskinesis is a term used to describe abnormal movement patterns or positioning of the scapula (shoulder blade) during shoulder motion. It is not always a problem, however it can often be associated with shoulder pain and dysfunction. The scapula plays a crucial role in the stability and mobility of the shoulder joint, so any abnormal movement or positioning can affect the overall function of the shoulder and cause surrounding muscles to overcompensate. Scapular dyskinesis can result from muscle imbalances, poor posture, overuse injuries, and trauma. It is often seen in people who participate in activities that involve repetitive overhead arm movements, such as overhead sports, weightlifting, and certain occupations. Treatment for scapular dyskinesis typically involves a combination of physical therapy and exercises to improve scapular movement and control. Strengthening exercises for the muscles around the shoulder blade (e.g., the serratus anterior and lower trapezius) are often prescribed to correct the abnormal movement patterns. Additionally, addressing any underlying causes, such as muscle imbalances or poor biomechanics, is essential for long-term improvement. **These exercises may not be right for everybody, please see a specialist to make sure this is right for you.