THE IMPORTANCE OF SCAPULA MOBILITY
➡WHY DO WE HAVE SCAPULAS 🤔
The primary function of the scapula is to attach the upper arm to the thorax, or trunk of the body. This connection stabilises the arm and provides for arm movement at the shoulder. The scapula, also plays an important role in being an anchor for some very important muscles which control movement of the shoulder. Muscles which use the scapula in order to Influence our posture, stabilise and move the shoulder. Because of the importance of it, when we have problems with the scapula (lack of stability or mobility) then all of that is transferred around the shoulder girdle. .
➡ FACTORS FOR SCAPULA MOBILITY - First of all let us look at the restring position of the scapula. Depending on the size of the scapula (Yes, not everyone's scapula is the same size, just like any other bone or skeletal structure) is it located from T2 to T7-9 with the medial border of the scapula being around 6cms away from the spine. Now of course, this will be different with people due to our postures and lifestyles. As you could imagine, an office worker scapula will be completely different from the scapula of a climber, when it comes to position. Due to the fact that the scapula is a floating joint, its position is hugely determined by the state of the muscles that keep it in place, such as the rhomboids, serratus anterior, trapezius, etc... The movements which are produced by the scapula are the following:
☛ Upward/downward rotation
☛ Internal/external rotation
☛ Anterior/posterior tipping
➡ The scapula also has available translatory motions, such as elevation/depression and protraction/retraction. The linkage of the scapula to the AC and SC joints prevents scapular motions both from occurring in isolation and from occurring as true translatory motions. Instead, scapular motions on the thorax must occur in combinations, such as the simultaneous upward rotation, external rotation, and posterior tipping that occur when the arm is abducted.
➡ MUSCLES THAT WE NEED TO CONSIDER - The exercise in the video is a great way for you to target muscles, which we forget about on a regular basis. Going over as many combinations of movements as possible will help you get activation in the rhomboids major and minor, serratus anterior which stabilise the protracting and anterior rotational capabilities of the scapula and you will influence the attachment points of the rotator cuffs - infraspinatus, subscapilarus, teres minor and supraspinatus. Every healing process starts with movement - if you are suffering or have a client who is suffering from shoulder pain or injury, then starting the rehab with some scapular movements will be ideal. You can also think about holding positions, such as protraction, retraction, etc.. in order to create an isometric activation.