Comparing the effect of
scapula motion, Lehman et al. (2004) measured the middle trapezius muscle activity during the seated row with or without full scapula retraction.
Therefore, inhibited or tight trapezius and serratus muscles will alter proper
scapula motion.
Not exact matches
You can increase the range of
motion even further by allowing a slight protraction of the
scapula at the bottom of every rep — just be sure to return to a flat back before beginning the next rep.
The logic behind this is that the soreness in your muscles induced by the pulling will put a limit on the range of
motion and the flexibility of the muscles around the
scapulae which is actually a good thing.
For example, grab two lighter dumbbells and exaggerate the end range of
motion to move the
scapula into protraction.
Functional Injury Prevention Exercise: Ring Scapular Retraction (not filmed)- A series of body weight rowing
motions (low row, horizontal row, & horizontal row with external rotation) which all emphasize retraction of the
scapula with a tight one second hold for each rep. Typically, I have the athletes do 10 reps of each movement.
In order to have properly working rotator cuff muscles, proper
scapula thoracic
motion must be established in order to maintain the correct length - tension ratio of the rotator cuff muscles.
A change in
scapula position or
motion may cause an internal rotation of the humerus resulting in a shortened internal rotator muscle (subscapularis) and a stretched or weakened external rotator muscle (teres minor).
The
motion of the
scapula and upper arm is defined as a 2:1 movement ratio, meaning for every 2 degrees of upward humeral
motion there is 1 degree of upward scapular
motion.
Part of having a healthy shoulder is not only having proper positioning of the shoulder at rest, but also making sure that the
motion of the arm and the
scapula is coordinated.
In other words, its role is to pull the
scapula forward and around the rib cage, similar to the
motion that occurs when throwing a punch.
Through
scapulae stabilization and strengthening of the smaller shoulder muscles you will soon begin to notice a greater range of
motion with your arms and shoulders whilst at the same time noticing more stability and support in the shoulder joints.
This exercise uses a small range of
motion for the
scapula.
A key component to this exercise is achieving full range of
motion of the
scapula (shoulder blade).
You should be prepared to feel sore after your first mace workouts — the rotational movements and off - set loading engage many, if not all, of the muscles responsible for controlling
motion of the
scapulae on the rib cage.
The main way to train the rhomboids is to make sure that on each rep of your rowing exercises you're fully retracting the
scapula and squeezing them together at the end of the
motion.