Improve Scapular Protraction

Improving Scapular Protraction

In this video, the speaker discusses how to improve scapular protraction by indirectly challenging the behavior of the scapula. The focus is on internally rotating the scapula around the ribcage to point the glenoid cavity forward.

Indirectly Challenging Scapular Protraction

• Indirectly challenging scapular protraction involves pre-positioning the scapula in protraction and then challenging the capacity of the muscles of the Upper Limb to handle forces generated as we maintain scapular protraction.

• To indirectly challenge and perturb the scapula, add some challenge to the triceps by moving from a strategy where we're reaching with an extended elbow to moving hands onto an elevated surface with flexion at the elbow. This adds an element of force production via forearm or elbow extension which challenges triceps.

Directly Challenging Scapula

• Directly challenging scapula involves keeping elbows more extended and driving that movement through a scapular protraction by reaching Upper Limb through ground.

• If a client has difficulty in protracting, bring upper limbs back where there is less flexion of humerus so we can drive ribcage flexion with that reach to help facilitate scapula protraction.

• Eventually want to try and facilitate that scapular movement on rib cage without needing rib cage assistance.

Adding Challenge

• Move hands onto an elevated surface with flexion at elbow so that it adds a bit more challenge via forearm extension.

• Reach elbows down to ground while maintaining active reach as you gently build pressure down through the hands. This should add challenge into the triceps.

Maintaining Scapular Protraction

• Reduce tendency of letting chest drop through which would retract scapula by reaching elbows to ground and simultaneously driving hands into elevated surface.

Upper Limb Force Exercise

In this section, the speaker explains how to increase force in the upper limbs through a specific exercise.

Maintaining Scapular Protraction

• To increase force in the upper limbs, slowly bring the knees back behind and reach the elbows.

• This will facilitate scapular protraction.

• The goal is to maintain that position and protraction of the scapula as we handle that low through the triceps.

• Hold for 30 to 45 seconds, starting with 20 to 30 seconds and then progress into a single hand if necessary.

Reaching Forward Exercise

In this section, the speaker explains an exercise that involves reaching forward while maintaining scapular protraction.

Maintaining Scapular Protraction While Reaching Forward

• When reaching forward, avoid leaning too much because it will add challenge away from scapular protraction into more humeral flexion.

• Instead, keep humerus relatively perpendicular to the ground to maintain challenge on scapular protraction and extension of elbow.

• This exercise is a progression from being able to concentrate on capacity to protract the scapula with more extended elbow.