Exercise Hacks Ep. 2 – Scapular Upward Rotation


Exercise Hacks Ep. 2 – Scapular Upward Rotation. Scapular (shoulder blade) upward rotation is a critical component in overhead activities performed regularly in daily life, the gym, or sport. If your scapula cannot properly rotate as you reach overhead, it will play a role in shoulder pain and problems. Most rehab exercises for scapular upward rotation will address bilateral movement at the same time. However, training support on one side of the body will enhance the movement quality expressed on the opposite side. Performed correctly, this exercise targets scapular stability on the support side and scapular upward rotation on the movement side while training core stabilization. To heighten the global effect on the body, focus on creating a tripod with the support foot as well as hip external rotation to get the glutes involved. Basically make that support leg as strong and solid as possible. If someone tried to move it, they can't. This exercise will also enhance thoracic spine mobilization and improve spinal rotation. #backday #shoulders #train #workout #exercise #pain #stability #rehab #wellness #fitness #gallagherperformance

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In this video, we build off our previous video on the dumbbell row and discuss scapular upward rotation. Scapular upward rotation is a critical component in overhead activities performed regularly in daily life, the gym or sport.

If your scapula cannot rotate properly as you reached overhead, it will play a role in shoulder pain and problems such as tendinitis, bursitis, or impingement syndromes. This exercise variation would be a great inclusion in the strengthening of the rotator cuff musculature and scapular stabilizers.

Some key points discussed in this video:

  • Most rehab exercises for scapular upward rotation will address bilateral movement at the same time. Training support on one limb while training movement on the other will enhance the quality expressed in stabilization.
  • Performed correctly, this exercise targets scapular stability on the support side and scapular upward rotation on the movement side while training proper core stabilization.
  • To heighten the global effect on the body, focus on creating a tripod with the support foot as well as hip external rotation to get the glutes involved.
  • This variation respects reflexive patterns of stabilization in order to improve movement quality and performance.

Thanks for watching and as always, let us know your questions or comments.

More related reading:

Exercise Hacks Ep. 1 – The Dumbbell Row

The Beginner’s Guide to Injury Recovery

3 Exercises for Athletic & Mobile Hips

Improved Approach to Chronic Pain Management

 

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