What muscles do upward rotation of scapula?
Upward rotation is accomplished by the trapezius and serratus anterior muscles. Downward rotation is accomplished by the force of gravity as well as the latissimus dorsi, levator scapulae, rhomboids, and the pectoralis major and minor muscles.
What muscle groups do the scapular wall holds work?
Muscles Used
- Erector Spinae.
- Levator Scapulae.
- Pectoralis Minor.
- Serratus Anterior.
- Subclavius.
- Subscapularis.
What exercises strengthen scapular muscles?
5 Scapular Stabilization Exercises for Strong Shoulders
- ITYWs.
- Scapular pushups.
- Band pull-aparts.
- Wall ball circles.
- Advanced stability ball pushups.
Why is scapular upward rotation important?
scapula upward rotation prevents compression and shearing forces in your shoulder when humeral elevation occurs in overhead movements such as the snatch (Borsa et al 2003).
When does the scapula rotate upwards?
Upward Rotation. The scapula upwardly rotates when you reach your arm up overhead. During this motion, the inferior angle of the scapula (see photo above) rotates up (superiorly) and to the side (laterally). At the top of your overhead motion, your scapula should be upwardly rotated about 55 degrees.
What is a Scaption exercise?
Scaption refers to raising your arms from your sides and slightly forward. The arms move through the scaption plane with the thumbs on top. Sometimes it’s referred to as scapular plane elevation. During scaption, you draw your shoulder blades toward the center of your spine, which helps to open your chest.
How to do a scapular Wall Slide exercise?
At the top of the movement – with the arms extended, pull the arms back 2-inches retracting the shoulder blades (part B). A slight shrug while pulling the arms off the wall engages the upper trapezius for full upward rotation.
Which is the best exercise to improve scapula stability?
Scapula Wall Slides –back to wall This exercise is a progression from facing the wall. It again benefits shoulder rotation, activation of the upper back muscles, and scapular stabilisers. Keep the head, upper back and forearms in contact with the wall throughout.
How to do scapular push ups for shoulders?
Scapular Push-Ups 1 Stand straight facing the wall and put your hands on it. 2 Keep the arms bolted out and palms level on the wall. 3 Without twisting your arms, reach with your sternum towards the wall until both shoulder bones return together in the back.
Is the pulldown a scapular upward rotation exercise?
The pulldown trains scapular downward rotation and retraction, which is all well and good. I’m not a hater. It’s the reverse action, though, using the accentuated eccentric to emphasize scapular PROTRACTION and UPWARD rotation (with the assist from the band) that makes it a truly unique exercise to considering using.
