scapular health

HI ! 

I would like to know the best exercices to train scapula stability and more specifically to maintain subacromial space. Wich muscles are the most important to fit that goal ?

Can't wait to read your answers.

Thanks in advance.

 

Hi Victor, there are no single exercises. the AC joint stability is possible due to a correct scapulae kinematics. this means that there should be:

-free range of motion on all the possible 3d directions comprising upper arm movement;

1)flexion/extension;

2)horizontal adduction/horizontal abduction

3)internal rotation/external rotation

and a combination of them;

then we can add the scapulae movement:

1)retraction/retraction

2)elevation/depression

3)upward rotation/downward rotation

4)anterior tilt/anterior tilt

then we can add spine movement:

1)flexion/extension

2)side flexion/side extension

3)twisting

The stabilization of the scapulae is done by fitting the ability to have a range of motion or a combination of one or more range of motion in arm, scapulae and spine PLUS exercise to actively explore them.

so the amount of exercises you can do is almost infinite.

You can decide to pick up a good bible of shoulder kinematics like Kapandjii and study on your own all the process or follow our programs. foundations, thoracic bridge course and handstand have everything you need to stabilize your shoulders

 

 

Where would you suggest adding handstands to the weekly workout.

The shoulder health is a little coordination and balanced work of all the muscles. foundations, handstand, and thoracic bridge are a perfect solution.