SHOULDER EXERCISES

There are number of exercises to optimize scapular muscles to prevent and treat shoulder pain. But which are the best scapular muscle exercises?

SCAPULAR MUSCLES

Scapular muscles are muscles that connect to the scapula and give both stability and mobility to the scapula, which is unique among other joints. The major scapular muscles are shown in the below picture.

IMPORTANT OF SCAPULAR MUSCLES IN SHOULDER PAIN

SCAPULOTHORACIC RHYTHM : The scapula has to move in a well-coordinated manner as shown to bring about arm movements. Any change in the function of scapula muscles can affect the normal functioning of the shoulders.

CORRELATION : Very recently, number of studies has shown abnormalities in scapular position and motion to be correlated with shoulder pain caused by impingement symptoms, rotator cuff dysfunction, and instability.

SHOULDER REHAB PROTOCOLS : All shoulder rehab protocols now emphasize the importance of scapular muscle training as a component of shoulder rehabilitation.

IMPORTANT SCAPULAR MUSCLES

Most researchers attribute scapular dysfunction to scapular muscular imbalance rather than absolute strength deficits of the scapular muscles.

In particular, excess activation of the upper trapezius (UT) combined with lower activation of the lower trapezius (LT) and the serratus anterior (SA) has been proposed as contributing to abnormal scapular motion.

Hence the best scapular exercises are those which have

Ø High activity of LT & MT and

Ø Low activity of UT

BEST SCAPULAR MUSCLE EXERCISES

§ The study looked at 12 different trapezius strengthening exercises and they found the below exercises to have the highest activity of LT & MT and lowest activity of UT.

§ None of the exercises met the criteria for optimal intermuscular balance restoration of serratus anterior (SA) and LT. Push up and push with a plus are normally prescribed exercises for SA.

§ The results of this study suggest that the exercises: A, B, and C are optimal for restoration of UT/LT muscle imbalances. A, B, and D are optimal for restoration of UT/MT muscle imbalances.