Got Shoulder Pain? Time to Improve Scapular Stability!
Shoulder pain is one of the most common complaints I get from new clients. Whether you're an athlete, an office worker, shoulder discomfort can emerge no matter your activity level, and can be debilitating to deal with. Luckily, understanding the importance of scapular stability and proper shoulder position paves the way for effective management and prevention of shoulder pain.
Your scapula, the anatomical name for your shoulder blade, plays a crucial role in the overall function and health of the shoulder joint. Its proper movement and positioning are essential for the smooth coordination of the shoulder complex during various activities. When the scapula fails to move optimally or is held in a crappy position, it can lead to increased stress on the muscular and fascial structures of your shoulder. Whether it’s biceps tendinitis or a rotator cuff tear, they’re all caused by similar dyskinesis (improper movement or position) in the scapula.
The key copmonent in maintaining shoulder health is scapular stability, which refers to the ability of the scapula to maintain its position and control movement during shoulder actions. Simply put, your your scapula must be able to act as a stable base from which your arm can operate. Weakness or imbalance in the muscles that stabilize the scapula, mainly the serratus anterior, trapezius, and rhomboids, can disrupt this stability. Strengthening these muscles through corrective exercise and movement education improves scapular stability, leading to better positions, less musculoskeletal wearing, and decreased pain.
A more complex idea in stability is scapular rhythm, which refers to the coordinated movement pattern between the scapula and the humerus during arm elevation. This synchronized motion is necessary to keep the shoulder aligned as we bring our arms overhead, which prevent impingement and shearing. Dysfunction in scapular rhythm, often characterized by excessive upward or downward rotation of the scapula, can lead to abnormal mechanics and subsequent shoulder pain.
Several strategies can help improve scapular stability and rhythm to alleviate shoulder pain:
1. Strength Training: Incorporating exercises that target scapular stabilizer muscles into your workout routine can enhance stability and promote proper scapular positioning. These exercises may include face pulls, banded fly’s, external rotation, and more.
2. Postural Awareness: Maintaining good posture throughout the day prevents the development of poor scapular mechanics. Being mindful of your shoulders and upper back throughout the day helps maintain optimal position. Don’t let yourself slouch or hunch over, keep a big chest!
3. Functional Movement Patterns: Practicing functional movements that mimic everyday activities can reinforce proper scapular rhythm. Exercises such as overhead presses, pull-up, etc. coordinate motion between the scapula and the humerus. They are much preferred to more isolated exercises like chest flys, tricep extensions, etc.
4. Flexibility and Mobility Work: Incorporating stretching and mobility exercises into your routine can improve the range of motion in the shoulders and thoracic spine, facilitating smoother scapular movement. Specifically, ensuring the front of the shoulder is nice and loose, not pulling the scapula forward.
By prioritizing scapular stability and rhythm in our training and daily activities, we can mitigate the risk of shoulder dysfunction and subsequent pain. Whether you're an athlete aiming to enhance performance or someone seeking relief from chronic shoulder discomfort, focusing on these fundamental principles can promote long-term shoulder health and functionality. Remember, a stable and well-coordinated scapula is the foundation for a resilient and pain-free shoulder complex.