Scapular Mechanics: Lesson 1

Can we all agree that Facebook Live is kinda weird? On this particular Saturday morning while out of town, consumption of a copious amount of caffeine inspired me to do my first Facebook Live video. The topic was about scapular mechanics during horizontal pulling exercises.

In the group fitness setting, I see A LOT of horrendous rowing form that results in more scapular elevation (upward shrugging) than  scapular protraction (reaching phase) and retraction (pulling back phase). As described to me by one of my strength & conditioning mentors, Eric Cressey, you want to visualize the scapula “sliding across the rib cage” as you reach forward or outward then pulling back and “tucking it in” on the backside of the ribs. This allows the scapula to move freely, thus keeping congruency with the ball and socket portion between the head of the humerus and the glenoid cavity of the scapula.

Often times, I see clients keeping their scapula “locked down” where only the arm is moving. This is ineffective in keeping the shoulder joint healthy in the long-term because it creates more of a lat-dominant rowing pattern. If that person is already lat-dominant, then you risk causing muscular asymetries. Check out the Facebook Live video I did that briefly covers this topic!

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