In the last post we went over what your scapula are (your shoulder blades), how they should move, and how it will benefit you to improve the mobility\/control you have over them. We also went over how to perform a very basic exercise to begin improving your scapular control, with “scapular circles”. If you haven’t already watched that video, go back and do that now.<\/p>\n
In this blog post we’ll dive a little deeper into creating greater control, and understanding, of your scapular movement. In order to do this, you’ll need a light resistance band. Don’t be a hero! Pick a light band to start, this can be quite difficult to control at first and it’s not an exercise designed to be performed with a lot of resistance.<\/p>\n
What exactly will you be learning? I like to call it the “scapular matrix”. It’s a series of 4 exercises performed with a light resistance band, and it takes your shoulder blades through all of their 4 primary ranges of motion – depression, elevation, protraction, and retraction.<\/p>\n
Or in regular terms – pressing the shoulder down, shrugging the shoulders, spreading the shoulder blades apart, and pinching the shoulder blades together.<\/p>\n
Check out the video below, go slowly, and work this into your training routine. It’s effective as a movement break during the day, or as a warm up before your workouts.<\/p>\n
– Tim<\/p>\n
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