Pinching scaps back gave me shoulder impingement after a heavy sets of shoulder press. ive been doing mobility training , i knew it was the scapula, but now i know why. Thank you
I self-tested my upward rotation and could see a noticeable difference after properly cuing! Thank you very much and I look forward to using this more in my exercise regimen.
Correctttt, i’ve watched a lot of workout technique videos, and many of them overact shoulder blades retraction movement, which is just discomfortble for the shoulder blades. I used to overact shoulder blades retraction in every workouts, overtime it just caused my shoulder worse and imbalanced shoulder. Instead should workout and strengthen your shoulder blades like this guy teaches.
Ive been trying to look for a properly emphasised video and exactly just what the scapula is useful for as i do calisthenics i really thank you mike for being explicitly clear about the scapular i think overthinking is one of the main things i do and putting the pieces to the puzzle my form in calisthenics for planche is perfect thank you.
Yea, that makes him a good trainer.... We trainers don't know everything and me personally if the goals to train the shoulder I would want my client to retract his shoulder blades to some degree for optimal space. You could do other exercsies for functional training such as band work and since most people have over developed front delts and pecs compared to their posterior muscles traps, rear delt. It will be the best option for doing continuing damage. I would use the advice in the video for new clients who haven't already built and imbalance and build them up this way not an advanced lifter doing so could cause damage depending on the shoulder exercsie.
Thank you for being such an intelligent trainer! I teach Pilates and care very much about the movement of my client's scapula blades in relation to the movement of their arm bones in space! I'd love to see you teach this when the client is holding a plank! :)
In a plank the client should think of pushing away from the ground and not acitivating the upper traps. Scapular protraction in the plank position is essential for hindering shoulder impingement.
This guy is one of the best PT's in the world and studied under Dr. Andrews down here in Alabama and has worked with Dr.Kevin Wilk in Alabama (also one of the best physical therapist and writes books for physical therapy).it is very easy to miss what he is saying because there isn't a break in his talking but I don't see how someone could complain or dislike this video. Whether right or wrong there is always something to learn. But trust this guy knows his stuff.
Mr.Reinold I don't know if the guy who talked about the opposite scapula techinque(a comment by David Major) is due to his misunderstanding of the location of scapula. I tried doing his cue with the thought of moving the whole scapula bone into my rear pocket but it gave me more of a restricted movement than not doing it. Then, I guessed maybe Mr.Major might meant the scapula's inner point of the triangle which is closer to the spine, so tried another back contraction focusing more on bringing my mid or lower trapezius region located next to my inner scapula point to the opposite pocket. The result was pretty fine, not restricting scapula bone's free movement but just stabilizing the back without pain. Anyways, thank you very much for the video, this freed me from impingement issue by overly retracting my scapula.
I think the reason for the cue is because most people will raise the upper traps as they raise their arms. Also, very few people are doing a front delt raise to above the head- the at which point its full rotation of the scapula. The usual stop point is right out infront of the pecs. But I don't disagree with what you are presenting. I believe in the training world it was the only easy cue to prevent the raising of the traps.
Do u think theres a diff between RAISING the upper traps and ACTIVATING it? Cuz u definitely need the upper traps to come in when you flex the shoulder, since the upper traps help greatly in scapula upard rotation
I Recently learnt this the hard way. I developed some mad mid/lower trap pain from benching and deadlifting way too retracted. Great video wish I saw this earlier!
No, you weren't too retracted. I'll bet a thousand bucks you were attempting to allegedly retract your shoulders while also "shrugging upwards" aka over-engaging the traps.
Mike, what if your patient has pre-existing abnormal scapulo-humeral rhythm with scaption, elevation etc? Would not cueing the retraction only reinforce their deficient motor control?
To limit the shrugging with the upper trap, is it good to make a cue to tuck the chin while the shoulder flexion, or does it restrict the natural scapulohumeral rhythm?
i have a strong belief that everybody is not doing anything wrong and their posture is self adjustable to the muscle. because this being i belive that a good session in gym and correct muscle engagement for netural spinal posture, the body can reallign itself. being said forward rol of the shoulders/scoliosis in the back is cause by the lacking muscles - yes. BUT instead of tightening every other muscle, force the fixed posture, the muscles will relax and readjust over time and with correct stretching the spine wil reallign itself. example automatic correct posture stand up straight loosely hang your arms and hsoulders and chest if from a side view your chest is dropped, practice on raising the chest the shiudlers will be majorly relaxed so from relaxed chest to a raised chest focus on pinching your scapula, in the same range of motion of fixed position apply light weight and practice light mobility of the scapula, rhomboid teres major and minor and rear delt. automaticly your body should readjust, then progress tje resistace lightly until your body becomes adjusted to the fixed posture from there over time your muscles recooperate to mantain stability of the core and upper body and engage all the muscle necessary for "straight posture"
cuz the main problems here when we workout, we dont workout just for scapula muscles, we train trapizeus, and lats (main). so when trainer cue, they have to focus on main stuff rather than small things. I know to be neutral position is important, but for retract(adduction) exercises, you cant do nothing but to lock in then bring shoulder gridle back down, so you can train those big muscles thruly. If that's make sense to you all. thx
Great cue in a world when people are too obsessed with shoulder retraction and depression. Just wanna ask, in terms of bench press for hypertrophy not powerlifting style, do you agree with Paul Carter's recent opinion that we should not retract it and let the scapular do the natural motion with the humerus ?
Brilliant video! I do think that using cues is good for beginners until they build a little strength-I never used cues while starting out, and as a result my shoulders began to internally rotate during lat exercises (learned years later that lats are natural internal rotators). I could definitely be wrong, but think it's good to use cues in the beginning and then drop them when you've gained sufficient strength and stability in joints.
This is good, but I often see clients then dropping the shoulders forward and hanging on their ligaments to achieve a move, and then subsequently become injured. So what is the best course of action to take when cueing?
What about beginners / untrained population? I usually teach new trainees to retract to help build awareness, strength, stability, etc, then transition em to using the scap naturally, later.
How about scapular retraction in climbing? I heard that you have to engage in scapular retraction so that you can reduce the chance of shoulder injuries
I like the video, but you're only really showing one motion, which isn't a common motion for any lift other than a front raise. Do the same rules apply to bench, military press, rows etc?
I don't think you need extra retraction if your posture is perfect, unless you want to look like those powerlifters when doing bench press. Perfect posture and natural movements allows for ideal muscle activation without need to willingly retract the shoulders bcz they will already be in an ideal position .
When I practice 45° trap raises, I feel much more contraction in the lower traps, when I shrug the scaps back and "unfold" them with the help of serratus (like in lat posing). This impression of higher tension is lost when I "neutrally rotate" upwards like discribed. How's that please?
I'm so confused 😕 😭 I have impingement and trying to fix it by increasing the space inside shoulder , Can I cue" down and back" during bench press exercises ? Or during my hands below shoulder level? 😭🙏🏼 Please help
You should invest some time and really check out this dude: mskneurology.com/permanently-resolve-scapular-dyskinesis/ He has in depth explenation what happens when you do this and why to avoid. Also he explains what to do instead - its quite complicated but it really works.
Question: I have a problem with muscles innervation on my left side of the body. When I work out, I feel like the right side is doing more job than my left side. I'm talking about weight training power-body building style. When I drop the weights I feel the burn on my right side but I can't feel it on my left side even I know it worked because, there is a pump in muscles that have worked. DOMs are also there but simply I can't feel the move like I do on the right side while for ex. Bench pressing or doing a pull up. What can cause this, and how to deal with it ? any suggestions ? I think my left scapula is f***** up so my right side is overworking :/ also right side is stronger and for example when doing hammer curls, my left trap pulls the arm when its out of strength ?
Where are you showing the Proper Cue??? This just stated the problem of an improper cue. (Watched looking for an answer, not a restatement of the problem)
Hi thank you for your reply. Client is a driver and has issues at c5/6 her spinelab practitioner said they need to do some mobilisation with shokewave therapy to loosen the scar tissue - this to me sounds more like he has a new toy to use Client does have a very good range of mobility in upperback and shoulder but I feel her scapula is not supported so I’m trying to find better options for her Symptoms in the face are ranging from numbness and headaches to what I feel is a a build up of lymph
Something to think about. Quick question, when you reach overhead and get the scapula really involved, but can't reach all way up over your head so the scapula isn't fully used could that be a sign of a tight antagonist muscle, say the chest or anterior deltoid region?
@@Mikereinold Yea thanks. I've got some tight structures around my shoulders and I'm not really sure whether it's coming from the front, side or back. What I just do is move my shoulder joint different ways, study muscle functions and anatomy and take it from there to figure out what's going on with it.
@@mrsage4489 Could be, thanks for the insight. I've learned over some time now that the body is like one big chain, something is wrong because something else is not right. It's up to the person to do the math so it all can add up. :)
Hey . I am a surfer and I suffer from too tight pecs and my scapulas are very far from each other. Got few injuries on my shoulders because of that. I have been told that by my PT that it’s super important for me to activate the low traps and try to retract them together . How should I do this exercices ? Like you or like my pt said ? Thank you very much
I dont think it's natural to do arm movements with a locked scapula. I bet it may limit lower trap involvement, which is highest near the end range of scapular upward rotation and posterior tilt
I'd recommend over head marches with a medicine ball or a band or just simply do more row work . Anything that brings the scapular together should help with the low traps and put your shoulder in a more favorable position along with dead hangs to help relieve the tendons in the shoulder from rubbing on one another if only slightly. I would also find a variation of overhead press that doesn't increase in pain while performing it , so you can get blood to the tendons and also break down the muscle so it has more room while it recovers and should reduce aggravation along with something that works the posterior delt as well such as face pulls or the reverse fly. Which ever one it most comfortable for you and if you are exercising and the pain increases stop the exercise and replace it with another, some pain is okay, increasing pain it a sign to STOP doing that motion. Would be my advice, but I'm not qualified for rehabbing injuries
I think there may be some fluidity in cueing. If you have an athlete who has a complete lack of kinesthetic awareness then doing an aggressive scapular retraction before a lift may be the only way to provide good(not great) alignment. If they do have a good understanding of a neutral spine and good posture the movement pattern should be fine. As I have seen (3+years S&C coach).
He says, "push out and lift up" when the client is in prone. He also tells the client to "relax". I think those are the cues (verbal). Or you can manually cue like Dakotah said if your patient/client is doing the motion properly, but the scapula still isn't rotating properly.
I agree Ronnie. Also, it's sometimes nice to not cue at all, just remove the dysfunction and proper function is sometimes revealed. Maybe the cue is...GOOD JOB, do that. In an ideal world.
If you look carefully in the one with the scapulae pinched together, you see that the scapular does upwardly rotate, but it also elevates much higher than what it should be and it's too adducted towards the thoracic spine. That will block a lot of subacromial space as you near full shoulder flexion. The scapulae should protract slightly, abduct, and posteriorly tilt when you flex your shoulders, even when it's from 0 degrees of flexion to 90 degrees-it's a lot more subtle compared to 90 degrees to 180 though. Many people can get away with this outdated cue for several reasons though, which might explain why this cue is coached inappropriately. First, it depends on the shape of the acromion you have. If you have a hooked acromion (type III), you're more likely to experience impingement issues, especially if you try to go overhead with inappropriate shoulder mechanics. The second is that people will hyperextend through their thoracolumbar junction/have some ribcage flare with their lats, which can produce the illusion of maximum shoulder flexion, but it's really just hinging at your lower back. If you don't believe me, go look up a gif of scapulohumeral rhythm and you'll see you cannot have shoulder flexion without risk of impinging the shoulder if you pin them down and back. Then go ahead and look at proper overhead press mechanics and watch any substitution patterns to see if they're hinging at the lower back or not.
That's the right idea. But they should be on a program where their posterior development promotes good posture while at the same time allowing for natural scapular rhythm when needed.
So, when we pinch our scapula before doing a bench press, we have the same predicament, dont we? Because when we are at the bottom part of the movement, of course we want to be able to retract them (thats why we do it before starting the exercise in the first place), but when i lift the bar, i have to keep them retracted, or else i m not gonna be able to do it again when i go down , since the bench is gonna prevent me from it, due to the position im in (lying on the bench), and then im gonna keep my scapula retracted when the optimal thing is to have it protracted. So the cure ends up giving me the same problem, but at the other part of the exercise. Either im not gonna have the scapula in the right place at the bottom, or im not gonna have the scapula in the reight place at the top. Then what do we do? Retract the scapula but not that much? Does anyone has any other option, or any thoughts on the problem?
The technique of bench pressing is easier if you keep the shoulders engaged, it shortens the motion, etc. But since it's only to about 90 degrees abduction it's not as big of a deal. But good call on this, you're thinking of it correctly.
This guy is only partly right. The part where he is right is when he (finally) points out the subject is engaging his traps when he is pushing his shoulder blades together. Of course engaging your traps while squeezing your shoulder blades reduces scapula mobility. Duh. However, learning to engage your scapula (aka "squeeze them) by attempting to pull each blade downward to the opposite rear pocket -- in other words, envision pulling your right to blade "downward" and to your left rear pocket and vice versa does not lock up your scapula if you do not lock up,your traps at the same time, especially if you allow your scapula to move naturally while also using envisioning and attempting the opposite rear pocket cue just discussed.
Those are great cues, thanks for sharing. I;m not sure I would cue holding the scaps downward during elevation, the are supposed to protract and upwardly rotate (not down).
@@Mikereinold I don't think you are supposed to literally have your shoulder blades point downwards during elevation, such as during the overhead press. I think people who advocate envisioning the "opposite rear pocket" cue while not engaging the traps during such lifts are usimg the cue as a way to avoid the shrugging and shoulder girdle over-extension that most people engage in during such lifts. Speaking personally, I know that my right shoulder had a tendency to start feeling painful do to impingment if I did a lot of overhead pressing. However, once I started to use the "opposite pocket" cue, I remain pain free no matter how much I overhead press. I start the lift with my scapula pointed down and to the rear pocket as tight as I can without engaging my traps, and as I lift up I allow my scapula to move while envisioning that they have an elastic band that is pulling them downward and to the opposite rear pocket while simultaneously avoiding tightening my traps. This helps me avoid both the shrugging movement and also over-extension of the shoulder girdle, both of which lead to a tendency far the bar (weight) to be either to far back from the body at the top of the movement (which I, and most people, was/are guilty of) or, almost as bad, the bar being too far in front of the body.
A way to pop this b@stard if it's giving you h €ll...... 1st stretch your shoulders in every direction, then grab a long bungee cord(or exercise resistance band), and loop the band around a ceiling beam (something similar), then with both hands on opposite ends of the band, swing and rotate your arms backwards and upwards in a rotation movement until you hear a couple of loud pops.....instant relief.
Pinching scaps back gave me shoulder impingement after a heavy sets of shoulder press. ive been doing mobility training , i knew it was the scapula, but now i know why. Thank you
Great video. I would love a follow up in which you might show how to cue proper rhythm with functional movements like throwing, rowing, punching, etc.
I self-tested my upward rotation and could see a noticeable difference after properly cuing! Thank you very much and I look forward to using this more in my exercise regimen.
Great!
How do u properly cue?
Correctttt, i’ve watched a lot of workout technique videos, and many of them overact shoulder blades retraction movement, which is just discomfortble for the shoulder blades. I used to overact shoulder blades retraction in every workouts, overtime it just caused my shoulder worse and imbalanced shoulder. Instead should workout and strengthen your shoulder blades like this guy teaches.
Ive been trying to look for a properly emphasised video and exactly just what the scapula is useful for as i do calisthenics i really thank you mike for being explicitly clear about the scapular i think overthinking is one of the main things i do and putting the pieces to the puzzle my form in calisthenics for planche is perfect thank you.
Thanks so much for having someone show the movement! I always hear the instructions but don't know what to look for as a trainer :)
Then you shouldn’t TRAIN!
@@wolfa5151🤮Criticizing someone for learning and bettering their profession.
Yea, that makes him a good trainer.... We trainers don't know everything and me personally if the goals to train the shoulder I would want my client to retract his shoulder blades to some degree for optimal space. You could do other exercsies for functional training such as band work and since most people have over developed front delts and pecs compared to their posterior muscles traps, rear delt. It will be the best option for doing continuing damage. I would use the advice in the video for new clients who haven't already built and imbalance and build them up this way not an advanced lifter doing so could cause damage depending on the shoulder exercsie.
Love this man. More people need to see this. Nerve pain for years until I starting to dig a bit deeper
Thank you for being such an intelligent trainer! I teach Pilates and care very much about the movement of my client's scapula blades in relation to the movement of their arm bones in space! I'd love to see you teach this when the client is holding a plank! :)
In a plank the client should think of pushing away from the ground and not acitivating the upper traps. Scapular protraction in the plank position is essential for hindering shoulder impingement.
Great video. What other exercise similar like this if we don't have massage table like in the video?
This guy is one of the best PT's in the world and studied under Dr. Andrews down here in Alabama and has worked with Dr.Kevin Wilk in Alabama (also one of the best physical therapist and writes books for physical therapy).it is very easy to miss what he is saying because there isn't a break in his talking but I don't see how someone could complain or dislike this video. Whether right or wrong there is always something to learn. But trust this guy knows his stuff.
Haha, thanks!
Awesome stuff Mike. I never understood the pinch. But I really do like the out and up cue for the prone Y
you deserve every thanks have been said. very useful information.
Mr.Reinold I don't know if the guy who talked about the opposite scapula techinque(a comment by David Major) is due to his misunderstanding of the location of scapula. I tried doing his cue with the thought of moving the whole scapula bone into my rear pocket but it gave me more of a restricted movement than not doing it. Then, I guessed maybe Mr.Major might meant the scapula's inner point of the triangle which is closer to the spine, so tried another back contraction focusing more on bringing my mid or lower trapezius region located next to my inner scapula point to the opposite pocket. The result was pretty fine, not restricting scapula bone's free movement but just stabilizing the back without pain. Anyways, thank you very much for the video, this freed me from impingement issue by overly retracting my scapula.
I think the reason for the cue is because most people will raise the upper traps as they raise their arms. Also, very few people are doing a front delt raise to above the head- the at which point its full rotation of the scapula. The usual stop point is right out infront of the pecs. But I don't disagree with what you are presenting. I believe in the training world it was the only easy cue to prevent the raising of the traps.
Do u think theres a diff between RAISING the upper traps and ACTIVATING it? Cuz u definitely need the upper traps to come in when you flex the shoulder, since the upper traps help greatly in scapula upard rotation
Thanks for the lovely video.
Thanks Mike! This was very helpful. having problems with my scapula and going for therapy tomorrow.
Heart2HeartBooks
Does ur problem comes from retracting your scapula during shoulder press?
Amazing. Most "trainers" advice the opposite.
That's why I made the video :)
@@Mikereinold tnx
@@Mikereinoldone question sir ?
THANKS SO MUCH, YOU MAKE IT SO EASY TO UNDERSTAND
I Recently learnt this the hard way. I developed some mad mid/lower trap pain from benching and deadlifting way too retracted. Great video wish I saw this earlier!
Same here. What did you do to fix it?
No, you weren't too retracted. I'll bet a thousand bucks you were attempting to allegedly retract your shoulders while also "shrugging upwards" aka over-engaging the traps.
Awesome video!!! Thank you!
Good back development 💪 Nice vid too
Awesome video
Mike, what if your patient has pre-existing abnormal scapulo-humeral rhythm with scaption, elevation etc? Would not cueing the retraction only reinforce their deficient motor control?
To limit the shrugging with the upper trap, is it good to make a cue to tuck the chin while the shoulder flexion, or does it restrict the natural scapulohumeral rhythm?
You can try that and see how it goes, that may work for some
i have a strong belief that everybody is not doing anything wrong and their posture is self adjustable to the muscle. because this being i belive that a good session in gym and correct muscle engagement for netural spinal posture, the body can reallign itself.
being said forward rol of the shoulders/scoliosis in the back is cause by the lacking muscles - yes. BUT instead of tightening every other muscle, force the fixed posture, the muscles will relax and readjust over time and with correct stretching the spine wil reallign itself.
example
automatic correct posture
stand up straight
loosely hang your arms and hsoulders and chest
if from a side view your chest is dropped, practice on raising the chest
the shiudlers will be majorly relaxed so from relaxed chest to a raised chest
focus on pinching your scapula, in the same range of motion of fixed position
apply light weight and practice light mobility of the scapula, rhomboid teres major and minor and rear delt.
automaticly your body should readjust, then progress tje resistace lightly until your body becomes adjusted to the fixed posture
from there over time your muscles recooperate to mantain stability of the core and upper body and engage all the muscle necessary for "straight posture"
cuz the main problems here when we workout, we dont workout just for scapula muscles, we train trapizeus, and lats (main). so when trainer cue, they have to focus on main stuff rather than small things. I know to be neutral position is important, but for retract(adduction) exercises, you cant do nothing but to lock in then bring shoulder gridle back down, so you can train those big muscles thruly. If that's make sense to you all. thx
Great cue in a world when people are too obsessed with shoulder retraction and depression. Just wanna ask, in terms of bench press for hypertrophy not powerlifting style, do you agree with Paul Carter's recent opinion that we should not retract it and let the scapular do the natural motion with the humerus ?
Lol fuck no. For bench alone, the scaps need to be retracted and depressed at all times or you will get hurt.
Are you meant to shrug at the top to get elevation and upward rotation?
I don't encourage that, you shouldn't shrug at the top, that's not the normal arthrokinematics of the joints.
Good cues thanks!
great advice!! Thank you!
Brilliant video! I do think that using cues is good for beginners until they build a little strength-I never used cues while starting out, and as a result my shoulders began to internally rotate during lat exercises (learned years later that lats are natural internal rotators). I could definitely be wrong, but think it's good to use cues in the beginning and then drop them when you've gained sufficient strength and stability in joints.
Very good video, but I still have a question: what's a better CUE than pinch your shoulder blades back?
Just let them rotate!
This is good, but I often see clients then dropping the shoulders forward and hanging on their ligaments to achieve a move, and then subsequently become injured. So what is the best course of action to take when cueing?
What about beginners / untrained population? I usually teach new trainees to retract to help build awareness, strength, stability, etc, then transition em to using the scap naturally, later.
Thanx
Very good. I understand now
Makes sense, thanks Mike! :)
So we don’t want to lift in the scapular?
What about when the scapula 'takes off' or lifts too high? I assume this indicates a weaker lower trap?
What would you suggest as a fix for that?
There are tons of excercises for activating and strengthening the lower traps. Look em up.
Interesting, why isit that i get so much more power in the overhead press when retracting scapula with traps?
Im trying to apply it while im doing push up? Do you think that i could do it when doing push up? I want tobprotract and retract scaptular
Yeah it's pretty good for overall mobility and doing this with pull ups, dips, etc
Hi mike, what kind of routine of exercises I have to do to learn again the correct scapula's movement?
Bro YES THANK YOU
How about scapular retraction in climbing? I heard that you have to engage in scapular retraction so that you can reduce the chance of shoulder injuries
Awesome info!!! Words matter , thats why we should be careful how to cue :)
Tuck your shoulders into your back pocket is the cue that works for me
Careful, you want your scapula to upwardly rotate, don't pinch them back and hold!
How do we cue for the Bench Press?
I'm still not sure "how to cue" the scapulae... you basically said don't pinch them together, lol... so whats the cue?
just make sure you don't activate the upper traps during the movements.
that's the cue lol. Dont pinch them together on shoulder movements.
I like the video, but you're only really showing one motion, which isn't a common motion for any lift other than a front raise. Do the same rules apply to bench, military press, rows etc?
+Repetitive Strain Injury Guru thank you for the helpful information! I look forward to watching more videos
I don't think you need extra retraction if your posture is perfect, unless you want to look like those powerlifters when doing bench press. Perfect posture and natural movements allows for ideal muscle activation without need to willingly retract the shoulders bcz they will already be in an ideal position .
+solmyr2 the reason powerlifters pinch is allow the lats to work at their full potential during the lift. its very beneficial
So if you were going to give just one que, would it be to push out and up? My PT gives no ques at all.
When I practice 45° trap raises, I feel much more contraction in the lower traps, when I shrug the scaps back and "unfold" them with the help of serratus (like in lat posing).
This impression of higher tension is lost when I "neutrally rotate" upwards like discribed.
How's that please?
I'm so confused 😕 😭
I have impingement and trying to fix it by increasing the space inside shoulder ,
Can I cue" down and back" during bench press exercises ? Or during my hands below shoulder level?
😭🙏🏼 Please help
You should invest some time and really check out this dude: mskneurology.com/permanently-resolve-scapular-dyskinesis/
He has in depth explenation what happens when you do this and why to avoid.
Also he explains what to do instead - its quite complicated but it really works.
영어 잘하시는분 마지막부분 운동 방법좀 해석해주세요..
would this exercise also help with the stability of the shoulder joint ?
Question: I have a problem with muscles innervation on my left side of the body. When I work out, I feel like the right side is doing more job than my left side. I'm talking about weight training power-body building style. When I drop the weights I feel the burn on my right side but I can't feel it on my left side even I know it worked because, there is a pump in muscles that have worked. DOMs are also there but simply I can't feel the move like I do on the right side while for ex. Bench pressing or doing a pull up. What can cause this, and how to deal with it ? any suggestions ? I think my left scapula is f***** up so my right side is overworking :/ also right side is stronger and for example when doing hammer curls, my left trap pulls the arm when its out of strength ?
what did you do to feel better eventually?
So in a push up would you depress your scap to set up and keep that tension through out the push up ?
I dont like setting the scap and keeping tension through any movement, that's not the natural movement of the scapula
So in what cases is maintaining scapular retraction important?
The arms don't elevate without scapular protraction and upward rotation, I'd rather enforce normal mechanics
would this work with stroke patients
It could but stroke patients usually don't have a simple issue that can be tackled with just a cue.
Retraction for everything?
Where are you showing the Proper Cue???
This just stated the problem of an improper cue. (Watched looking for an answer, not a restatement of the problem)
My left scapula hits against my rib when I bring my arm up and down. Is that considered scapula winging, or something else?
Brian Kendrick get it checked by a physio/osteopath
So you told me how to do it the wrong way but how do I do it the right way! 😭🤔
Hello is swimming can help when scapula move wrong or it will make it worst?
Mohamad salm it will worse the case
If the scaps aren’t supported can it create scar tissue in and around the neck?
I'm not sure about that, can't see why that would create scar tissue
Hi thank you for your reply. Client is a driver and has issues at c5/6 her spinelab practitioner said they need to do some mobilisation with shokewave therapy to loosen the scar tissue - this to me sounds more like he has a new toy to use
Client does have a very good range of mobility in upperback and shoulder but I feel her scapula is not supported so I’m trying to find better options for her
Symptoms in the face are ranging from numbness and headaches to what I feel is a a build up of lymph
Something to think about. Quick question, when you reach overhead and get the scapula really involved, but can't reach all way up over your head so the scapula isn't fully used could that be a sign of a tight antagonist muscle, say the chest or anterior deltoid region?
sure maybe but a lot goes into that, tough to assume!
@@Mikereinold Yea thanks. I've got some tight structures around my shoulders and I'm not really sure whether it's coming from the front, side or back. What I just do is move my shoulder joint different ways, study muscle functions and anatomy and take it from there to figure out what's going on with it.
@@gtoneable It could be the sign of a weak or tight serratus anterior muscle.
@@mrsage4489 Could be, thanks for the insight. I've learned over some time now that the body is like one big chain, something is wrong because something else is not right. It's up to the person to do the math so it all can add up. :)
Hey .
I am a surfer and I suffer from too tight pecs and my scapulas are very far from each other. Got few injuries on my shoulders because of that. I have been told that by my PT that it’s super important for me to activate the low traps and try to retract them together .
How should I do this exercices ? Like you or like my pt said ?
Thank you very much
I dont think it's natural to do arm movements with a locked scapula. I bet it may limit lower trap involvement, which is highest near the end range of scapular upward rotation and posterior tilt
I'd recommend over head marches with a medicine ball or a band or just simply do more row work . Anything that brings the scapular together should help with the low traps and put your shoulder in a more favorable position along with dead hangs to help relieve the tendons in the shoulder from rubbing on one another if only slightly. I would also find a variation of overhead press that doesn't increase in pain while performing it , so you can get blood to the tendons and also break down the muscle so it has more room while it recovers and should reduce aggravation along with something that works the posterior delt as well such as face pulls or the reverse fly. Which ever one it most comfortable for you and if you are exercising and the pain increases stop the exercise and replace it with another, some pain is okay, increasing pain it a sign to STOP doing that motion. Would be my advice, but I'm not qualified for rehabbing injuries
fucked up my upper back multiple times during OHP because I thought I was supposed to bring my scapuls together during this lift, thx
ok to pinch your shoulders for bench pressing?
***** what about very heavy lifts?
I think there may be some fluidity in cueing. If you have an athlete who has a complete lack of kinesthetic awareness then doing an aggressive scapular retraction before a lift may be the only way to provide good(not great) alignment. If they do have a good understanding of a neutral spine and good posture the movement pattern should be fine. As I have seen (3+years S&C coach).
My press is uneven on left. Shoulder comes forward
Mai bahot paresan hu is dard se pata nhi nas me dard ya fir mas m kuch samajh m nhi aa ra sir bahoot dawa bhi khaya
How about bench pressing or rowing?
I prefer to allow the scap to move, don't like cues to keep it locked in place, thats not normal!
@@Mikereinoldi stared doing shrug when exercecing chest and shoulder...now i got rhompoid paines...
Yes I shrug too much please help
So what cues do you use? This video should be called "How NOT to cue..."
***** It's a manual cue
He says, "push out and lift up" when the client is in prone. He also tells the client to "relax". I think those are the cues (verbal). Or you can manually cue like Dakotah said if your patient/client is doing the motion properly, but the scapula still isn't rotating properly.
I agree Ronnie. Also, it's sometimes nice to not cue at all, just remove the dysfunction and proper function is sometimes revealed. Maybe the cue is...GOOD JOB, do that. In an ideal world.
Ryan Ford p
"push out and lift up"
When I do other exercises from youtube, it hurts after like somethings getting caught. But this one seems fine
I’m seeing full scapular motion in both. Not taking this advice to protect my shoulders
If you look carefully in the one with the scapulae pinched together, you see that the scapular does upwardly rotate, but it also elevates much higher than what it should be and it's too adducted towards the thoracic spine. That will block a lot of subacromial space as you near full shoulder flexion. The scapulae should protract slightly, abduct, and posteriorly tilt when you flex your shoulders, even when it's from 0 degrees of flexion to 90 degrees-it's a lot more subtle compared to 90 degrees to 180 though.
Many people can get away with this outdated cue for several reasons though, which might explain why this cue is coached inappropriately. First, it depends on the shape of the acromion you have. If you have a hooked acromion (type III), you're more likely to experience impingement issues, especially if you try to go overhead with inappropriate shoulder mechanics. The second is that people will hyperextend through their thoracolumbar junction/have some ribcage flare with their lats, which can produce the illusion of maximum shoulder flexion, but it's really just hinging at your lower back.
If you don't believe me, go look up a gif of scapulohumeral rhythm and you'll see you cannot have shoulder flexion without risk of impinging the shoulder if you pin them down and back. Then go ahead and look at proper overhead press mechanics and watch any substitution patterns to see if they're hinging at the lower back or not.
some easy explanation ?
Bhai kehna kya chahte ho?
I’m confused so is he saying for things like push ups and pull ups to not retract and depress the scapular because everyone else says differently
retracting and depressing the scap is a normal motion, the normal freedom of movement should remain
My scapular is above my spine
ok what about as a trainer i tell my clients keep the shoulders back because many have pronating shoulders fro sitting at a desk
That's the right idea. But they should be on a program where their posterior development promotes good posture while at the same time allowing for natural scapular rhythm when needed.
So, when we pinch our scapula before doing a bench press, we have the same predicament, dont we? Because when we are at the bottom part of the movement, of course we want to be able to retract them (thats why we do it before starting the exercise in the first place), but when i lift the bar, i have to keep them retracted, or else i m not gonna be able to do it again when i go down , since the bench is gonna prevent me from it, due to the position im in (lying on the bench), and then im gonna keep my scapula retracted when the optimal thing is to have it protracted. So the cure ends up giving me the same problem, but at the other part of the exercise. Either im not gonna have the scapula in the right place at the bottom, or im not gonna have the scapula in the reight place at the top. Then what do we do? Retract the scapula but not that much? Does anyone has any other option, or any thoughts on the problem?
The technique of bench pressing is easier if you keep the shoulders engaged, it shortens the motion, etc. But since it's only to about 90 degrees abduction it's not as big of a deal. But good call on this, you're thinking of it correctly.
Dad bod: yes
Traps: *yes*
interesting but pulling scapular together is to prevent more serious injuries. scapular injuries are still better then the alternatives
We need scientific based statements on the human body, how it works best, etc. Not your opinions, or preferences. Sorry!
This guy is only partly right. The part where he is right is when he (finally) points out the subject is engaging his traps when he is pushing his shoulder blades together. Of course engaging your traps while squeezing your shoulder blades reduces scapula mobility. Duh. However, learning to engage your scapula (aka "squeeze them) by attempting to pull each blade downward to the opposite rear pocket -- in other words, envision pulling your right to blade "downward" and to your left rear pocket and vice versa does not lock up your scapula if you do not lock up,your traps at the same time, especially if you allow your scapula to move naturally while also using envisioning and attempting the opposite rear pocket cue just discussed.
Those are great cues, thanks for sharing. I;m not sure I would cue holding the scaps downward during elevation, the are supposed to protract and upwardly rotate (not down).
@@Mikereinold
I don't think you are supposed to literally have your shoulder blades point downwards during elevation, such as during the overhead press. I think people who advocate envisioning the "opposite rear pocket" cue while not engaging the traps during such lifts are usimg the cue as a way to avoid the shrugging and shoulder girdle over-extension that most people engage in during such lifts.
Speaking personally, I know that my right shoulder had a tendency to start feeling painful do to impingment if I did a lot of overhead pressing. However, once I started to use the "opposite pocket" cue, I remain pain free no matter how much I overhead press. I start the lift with my scapula pointed down and to the rear pocket as tight as I can without engaging my traps, and as I lift up I allow my scapula to move while envisioning that they have an elastic band that is pulling them downward and to the opposite rear pocket while simultaneously avoiding tightening my traps. This helps me avoid both the shrugging movement and also over-extension of the shoulder girdle, both of which lead to a tendency far the bar (weight) to be either to far back from the body at the top of the movement (which I, and most people, was/are guilty of) or, almost as bad, the bar being too far in front of the body.
1:41
Tell the audience what you want NOT WHAT U DO NOT WANT. GZEE,
misleading title..
Dafuq the dude didnt pinch the shoulderblades he pinched the traps
A way to pop this b@stard if it's giving you h €ll...... 1st stretch your shoulders in every direction, then grab a long bungee cord(or exercise resistance band), and loop the band around a ceiling beam (something similar), then with both hands on opposite ends of the band, swing and rotate your arms backwards and upwards in a rotation movement until you hear a couple of loud pops.....instant relief.
A LOT of people should not do this haha, glad it worked for you though!
How to destroy your shoulders. Watch this video and follow the advice