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Scapular strength is an often overlooked aspect of overall strength and fitness. The scapula, or shoulder blade, plays a crucial role in the stability and mobility of the shoulder joint. Weak scapular muscles can lead to poor posture, limited range of motion, and increased risk of injury. In this blog post, we’ll discuss the importance of scapular strength and some exercises to improve it.
Importance of Scapular Strength
The scapula is the foundation of the shoulder joint, and it plays a crucial role in the movement of the arm. The scapula provides stability to the shoulder joint and allows for proper alignment of the humerus, or upper arm bone. Weak scapular muscles can lead to poor posture, rounded shoulders, and limited range of motion, which can increase the risk of shoulder injuries such as impingement syndrome, rotator cuff tears, and labrum tears.
Scapular Strength Exercises
1. Shoulder Blade Squeeze
The shoulder blade squeeze is a simple exercise that can be done anywhere. Sit or stand up straight with your arms at your sides. Squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Hold for a few seconds and then release.
2. Plank with Scapular Protraction
Start in a plank position with your hands directly under your shoulders. Protract your shoulder blades by pushing your upper back towards the ceiling. Hold for a few seconds and then release.
3. Ys, Ts, and Ws
Ys, Ts, and Ws are exercises that target the muscles around the scapula. Lie face down on a mat with your arms extended overhead in the shape of a “Y”. Lift your arms and shoulders off the ground while squeezing your shoulder blades together. Hold for a few seconds and then release. Repeat for the “T” and “W” positions.
4. Push-Ups
Push-ups are a great exercise for overall upper body strength, including the scapular muscles. Start in a plank position with your hands shoulder-width apart. Lower your body towards the ground by bending your elbows. As you push up, focus on squeezing your shoulder blades together.
In conclusion, scapular strength is an important aspect of overall strength and fitness. Weak scapular muscles can lead to poor posture, limited range of motion, and increased risk of injury. By incorporating scapular strength exercises into your workout routine, you can improve your posture, increase your range of motion, and reduce your risk of injury. Start with these exercises and gradually increase the difficulty as you get stronger. Your shoulders will thank you!