Scapular Activation

Corrective exercise drill for scapular control through isolated scapular motions (Kibler et al.).

shoulder exercises Scapular muscles, serratus anterior

Execution

1Quadruped or standing
2Isolate scapular movement only
3Protract, retract, elevate, depress
4Focus on quality and control

Cues

Move only the shoulder blades
No arm movement
Slow and precise

Common Errors

Compensating with the spine
Global movement instead of scapular
Rushing

Progressions

1Isometric scap set -> Small movement -> Full ROM -> Add band

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