Quick Answer: How Should The Scapula Move?

What does retract scapula mean?

Scapular retraction refers to moving the shoulder blades (scapula) towards the spine.

The opposite is protraction – moving the shoulder blades away from the spine.

If you try to pinch your shoulder blades all the way together they will retract..

Do pull ups help winged scapula?

The scapular pull-up is a training essential in the Hörst gym! Keeping your shoulders healthy and developing proper movement patterns in pulling motions demands the ability to forcefully depress, rotate, and retract the scapula. … Pull ups target your lats better than any other exercise.

What muscles move the shoulder blades?

The rhomboids and levator scapulae are small muscles that join the shoulder blade to the spinal column. The serratus anterior muscle helps to stabilise the shoulder blade on the chest wall. When it is not functioning, “winging” occurs which is when the shoulder blade protrudes from the back.

When should you retract your scapula?

“As the arms pull the weight back in line with the shoulders [i.e., the weight is lifted], the scapulae should retract.” Price notes that scapular movement will change slightly if the position of the arm or grip position is altered.

Should scapula move during bench press?

The scapula must be retracted when benching. … When the scapula are retracted, they are fully supported by the bench. Now, when the load of the bar pushes down, the shoulders can drive into the bench and push back.

Should you retract your scapula when doing push ups?

When performing a push-up we want to have our shoulder blades retract behind us as we lower down to the ground. This will put your shoulder into the correct position and will shift more of the tension into your chest muscles as opposed to the front of your shoulders.

Is scapula a muscle?

The scapula, or shoulder blade, is a large triangular-shaped bone that lies in the upper back. The bone is surrounded and supported by a complex system of muscles that work together to help you move your arm.

What is downward rotation of scapula?

Downward rotation of the scapula occurs as the arm is returned to the side from a raised position. The motion is described similar to upward rotation, except that the clavicle depresses at the SC joint and the scapula downwardly rotates at the AC joint.

How many surfaces does the scapula have?

two surfacesThe scapula is a site of attachment for many muscles and has several processes, projections, and surfaces for attachment. The scapula has three angles (superior/medial, lateral, inferior), three borders (medial, lateral/axillary, and superior), and two surfaces (ventral and dorsal).

What type of bone is the scapula?

flatThe scapula forms the back of the shoulder girdle. In humans, it is a flat bone, roughly triangular in shape, placed on a posterolateral aspect of the thoracic cage.

What muscles pull scapula down?

3 Specifically, the muscles of the scapula function as follows:Serratus Anterior. The serratus anterior is an important scapular stabilizing muscle. … Rhomboids. The rhomboids (major and minor) function to stabilize the medial border of the scapula. … Trapezius (Upper/Middle/Lower) … Levator Scapulae. … Normal Biomechanics.

How do you relax your scapular muscles?

Shoulder blade squeezeSit or stand up tall with your arms at your sides.Keep your shoulders relaxed and down, not shrugged.Squeeze your shoulder blades together. Hold for 6 seconds, then relax.Repeat 8 to 12 times.

What is scapular upward rotation?

Scapular upward rotation exercise (SURE), which improves the strength of the scapular upward rotators (serratus anterior, and upper trapezius muscles) and stretches the scapular downward rotator (levator scapulae), is necessary to restore optimal muscle length and strength in patients with SDRS (Sahrmann, 2002).

Is winged scapula serious?

Scapula winging can affect the ability to lift, pull, and push heavy objects, and consequently impacts on the ability to carry out many daily activities of living. It may cause pain and weakness, limits shoulder elevation, reduces the range of motion and in some cases can cause deformity.

Is winged scapula permanent?

While scapular winging can usually be improved, you may experience a permanent decreased range of motion in rare cases.

Should you pinch your shoulder blades together when benching?

Your Takeaway: pinching your shoulder blades together as hard as possible is NOT necessary for optimal bench performance and may inhibit your strength. Instead, focus on scapular depression (put your shoulder blades in your back pockets) with slight scapular retraction.

How does the scapula move?

The scapula is an important bone in the function of the shoulder joint. It engages in 6 types of motion, which allow for full-functional upper extremity movement including protraction, retraction, elevation, depression, upward rotation, and downward rotation.

Which muscle would not move the scapula?

The scapula is moved posteriorly and medially along the chest wall. Muscles: rhomboideus major, minor, and trapezius are the prime movers. The muscles that protract and retract the scapula are antagonistic, that is, they have opposed actions.

Do you retract your scapula when shoulder pressing?

One never “retracts” the scapulae when pressing. One shrugs one’s shoulders at the top so that the scapulae come into a position supported correctly by the traps. And if you have to press in front of a mirror, just stare at your hair. This will keep you from looking at the bar.

Why is scapular retraction important?

Being able to retract your scapula is important because protracted scapulae make it difficult to move your shoulder joints well. … Being able to pull your scapulae into proper position makes it possible to breathe and move freely without the weight of you arms dragging you (literally) down.