Scapular Training

Most people have never probably heard the term scapula, and probably don’t know what it means or where it is.  Basically, it is the shoulder blade, the bone that connects the humerus and the clavicle.  Scapular training is essential to any athlete that uses there upper arm to elbow over their head.  Following are a few exercises that will help achieve scapular strength, and build a strong base to help prevent any shoulder injuries, develop proper posture, and increase overall shoulder stability.  Exercises should be done in forward and reverse ranging 3 sets of 15-20 reps.  Only add weights or bands if the exercises feel way too light.  Focus more on form than the weight.  Secondary benefit- While performing these exercises you will be using your core a lot to stabilized proper position.

Exercises

Wall pushup retraction -standing against a wall, hold your body stiff with elbows locked.  Start by pushing your upper body back only using your shoulder blades, then try and rotate your shoulder blades in a circular motion, then reverse it.

Push-Up retraction- holding a pushup position keep your body stiff with elbows locked.  Start by pushing your upper body up only using your shoulder blades, then try and rotate your shoulder blades in a circular motion, then reverse it.

Pull-Up retraction-hanging from a pull-up bar with a shoulder width grip, focus on raising your body up only using your shoulder blades by trying to bring them together without using your arms. This can also be done on TRX for less weight and easier adjustment on scapula.

Scapular Squeezes-using rubber tubing hold your arms straight out a little past shoulder width, then just using your shoulder blades try to squeeze and stretch the tubing.  Also, this can be done overhead.

Bilateral Pull Downs-  Also using tubing or a cable machine.  Hold your hands by your side with cable from above then try to roll the shoulder downwards as low as you can. 

Shoulder Abduction- using a cable machine or tubing again, but coming straight in front of you, extend your arm out to the left or right locking elbow, then squeeze back as far as you can.

Shrugs-holding weights in the hands by your sides, slowly raise your shoulders straight to the sky or try to touch your ears with your shoulders.  Also, you can rotate forwards and backwards slowly with your shoulder blades in a circular motion.

       …For more information and tips, check my website, www.chadamartin.com.