Scapula Shrugs - Humerus Rotation

Is there a do or don't for whether the humerus is internally or externally rotated during the scap shrug?

I have been strongly externally rotating the humerus and getting a good burn in the rotator cuff from it. But just wondering whether one should endeavour to externally rotate when in full protraction or internally rotate? Is it better to ask how does one better achieve full protraction? Through internally or externally rotating the humerus?

Cheers

Hey Antony,

Keep externally rotating. You've got it right. Also focus on scapular depression.

7 hours ago, Everett Carroll said:

Hey Antony,

Keep externally rotating. You've got it right. Also focus on scapular depression.

Thanks Everett. Felt right and i have been endeavouring to depress at the same time. So all good.

Was wondering about left-right imbalance. My right side is significantly weaker. Although i'm not struggling to do scap shrugs, i kinda feel my right side could do with a boost. Is this anything i should be specifically addressing or will time just iron out the kink?

Hey Antony,

If you are on step 9 for shrugs right now, consider staying on maintenance until the two sides feel more even. It will definitely help you to strive for more symmetry as single arm planks are not too far off. Please also post a form check just to be sure there isn't another reason you feel asymmetric.

One of my students is a carpenter and used his right for all of his sanding, sawing, etc. When he began his sPL work, there was a HUGE discrepancy between the strength and control of his left and right sides. Not to mention his right scap sat about 2-3cm higher than the other in protraction. He rarely misses training and now, after about half a year, the difference between sides has reduced to .5-1cm (should have taken photos). It took a lot of physical cueing to get his left to work better and his protraction increase. My point being that we are all full of asymmetries and you never know what regular form checks will reveal.