Scapula Exercises You Need For Healthier Shoulders (And Better Programming)

Hey there, fellow warriors in the 30+ trenches! Let’s face it: our bodies start telling a different story as the miles tick by. Aches, creaks, and limitations we never knew existed suddenly become unwelcome companions. But what if I told you the culprit behind your shoulder woes might not be what you expect? Enter the scapula, that mysterious bone between your shoulder blades you probably haven’t thought about since high school anatomy class.

Think of your scapula as the silent partner in your shoulder symphony. When it moves freely, it allows your arms to perform a smooth concerto of lifts, pushes, and pulls. But when it gets stuck, grumpy, and stiff, the whole orchestra goes out of tune, leading to pain, weakness, and a general feeling of “ugh, why can’t I reach that mug anymore?”

Here’s the good news: you’re not doomed to a life of shoulder limitations. Scapular exercises involve movements designed to improve the mobility and strength of your scapula and surrounding muscles. By giving your neglected scapula some TLC through these exercises, you can unlock a world of pain-free movement and unleash your inner upper-body rockstar. Here’s why scapula training should be your new best friend.

Pain Prevention Party

Remember when throwing a frisbee or reaching for the top shelf didn’t involve a grimace? A stagnant scapula is a recipe for shoulder trouble. It can lead to imbalances, impingements, and other ouch-inducing issues. But by training your scapula to move freely, you lubricate the joints, improve blood flow, and prevent imbalances that can cause pain. Think of it as preventative maintenance for your shoulders, keeping you active and pain-free for years to come. A physical therapist can help design a program to prevent shoulder issues by focusing on scapular movement.

At Motive Training, we employ controlled articular rotations (CARs) to show our clients how to move and groove their scapula. Here’s an example of Andres out of Motive Training ATX demonstrating that.

The scapula has a few primary motions, which can sometimes be done simultaneously. In general, we teach clients how to elevate, depress, retract, and protract their shoulder blades. Once they understand that, we can also show them upward and downward rotation through other exercises (e.g., lat pulldowns or landmine presses).

Try the scapular CARs, and let us know what you think!

Real-Life Scenarios To Illustrate The Power Of The Shoulder Blade

Don’t just take it from us. Here are some commonly overlooked areas regarding training the scapula and understanding its role in spine and shoulder health. The scapula, also known as the little triangular bone, plays a crucial role in shoulder and spine health.

Calling All Overhead Athletes!

Overhead athletes like baseball pitchers, volleyball players, and swimmers rely on powerful and efficient shoulder movements. But the shoulder joint doesn’t work in isolation. The shoulder blade plays a critical behind-the-scenes role, acting as a platform for the shoulder joint to move effectively. The head of the humerus fits into the socket formed by the scapula, creating a ball-and-socket joint that allows for a wide range of motion.

Here’s why a healthy scapula is essential for overhead athletes:

• Stability & Injury Prevention: Proper scapular movement ensures stability in the shoulder joint. This prevents excessive stress on the rotator cuff muscles, common injury sites for overhead athletes.
• Power Transfer: The scapula acts like a fulcrum, transferring power from the core to the arms during overhead movements. Efficient scapular movement allows athletes to generate more force for throws, serves, and other overhead actions.
• Enhanced Mobility: A well-functioning scapula allows for a full range of motion in the shoulder joint. This is crucial for overhead movements, where athletes need maximum reach and flexibility.

Again, at Motive Training, we employ specific strength and mobility strategies for these types of athletes.

Posture Power Up

Rounded shoulders got you hunching like Quasimodo? A well-trained scapula, or triangular bone, is your secret weapon for posture perfection. By strengthening the upper back muscles that control scapular movement, you can stand tall and proud, radiating confidence from the inside out. Imagine ditching the slouch and owning that power pose—scapula training can be your secret weapon, empowering you to take control of your posture and confidence.

That said, posture is multifactorial and cannot be addressed solely by attacking the shoulder blades. If you have issues with your posture and want to explore it further, check out our Functional Range Assessment (FRA).

Ready, Set, Fight!

Combat sports like boxing, MMA, and Muay Thai demand power, speed, and injury prevention. But while you focus on jabs, hooks, and kicks, don’t forget your secret weapon: the scapula or shoulder blade. Here’s why a healthy scapula is a game-changer:

• Punching Power: The scapula acts like a fulcrum, transferring power from your core to your arm during punches. Efficient scapular movement lets you generate more force for knockout blows.
• Explosive Throws: Throws and takedowns are crucial in grappling. A mobile scapula allows for a greater range of motion in your shoulder, giving you an edge in clinches and takedown attempts.
• Injury Prevention: Proper scapular movement stabilizes the shoulder joint and shoulder muscles, protecting the rotator cuff muscles, which are vulnerable to injury in combat sports.
• Improved Block & Evade: A well-controlled scapula allows for quicker and more efficient arm movements, helping you block punches and evade strikes with better reflexes.

The rotator cuff we keep mentioning is not as simple as it sounds; it’s a complex group of muscles and tissues that help keep your shoulder healthy. We decided not to discuss it too much to avoid getting overly technical. However, if you’re interested in the nuances of the shoulder blade, reach out, and we’ll gladly dig in with you.

Scapular Exercises Training Matters

Remember, scapula training isn’t about complicated exercises or fancy equipment. Many effective scapula exercises can be performed using just body weight, making them accessible to everyone. It’s about rediscovering your body’s natural movement potential and giving your shoulders the TLC they deserve. So, ditch the limitations, embrace the scapula revolution, and watch your upper body transform with newfound ease and strength.

Move with purpose, unlock your scapula, and unleash the full potential of your upper body!

Written by:

Motive Training Staff

Ready to take the first step towards healthier shoulders and better posture? Contact us using any of the contact forms on the Motive Training website, and we’ll show you why we’re one of the premier personal training organizations in the country. Let’s unlock the full potential of your upper body together!

We’ll teach you both how to move with purpose so you can lead a healthy, strong, and pain-free life. Our headquarters are in Austin, TX, but you can work with us online by signing up for KINSTRETCH Online or digging deep into one of our Motive Mobility Blueprints.