Scapula Mobility: Where to Start? CARs - Controlled Articular Rotations скачать в хорошем качестве

Scapula Mobility: Where to Start? CARs - Controlled Articular Rotations

Our scapula is the only “joint” that doesn’t have two bones meeting together, rather its a bone that sort of “floats” within the musculature of our upper backs, by connecting to both our spines and shoulders. Because of that, the interdependence between all three can’t be overlooked, in particular the relationship between the scapula and spine, to how that influences the shoulder itself. The fitness industry does a pretty good job emphasizing scapula retraction and depression, since most of us need more of that anyway. But it does a poor job of emphasizing the ability to articulate independent movement between it all. If we can’t move our shoulder blade without any real demand being placed on it (a standard CAR), then how can we expect it to move properly when load, instability, volume and intensity are added to the mix? The scapula has four positions that it should be able to fully glide between, and controlled articular rotations demonstrate that: retraction (pulling them back), depression (pulling them down), elevation (shrugging them up) and protraction (pulling them open and forward). We can stretch and isometrically contract it to improve it’s function, but because of its anatomical nature, for most people simply just learning to articulate independent movement between the shoulder blade, spine, elbow and shoulder usually gets them where they need to be. So as we move our scapula through the CAR, we want to avoid hinging at the neck, bending at the elbows, letting our chest rise/fall and our arms from shifting. If you continue to work on your scap and you see minimal improvement, you likely need more work on your cervical and thorax spine as they have significant contributions to this. Think of the spine as the first domino that needs to fall, then scapula, then shoulder. A lot of traditional warm ups include things like band pull-a-parts, which are fine, but doesn’t do all that much for dislocation between joints nor does it take the shoulder blades through all the ranges of motion it has to offer.