#Scapular Protraction

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#Scapular Protraction Reel by @saturnomovement - Scapular protraction can be a valuable tool for strengthening the serratus anterior and enhancing overall scapular conditioning. But does that mean yo
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@saturnomovement
Scapular protraction can be a valuable tool for strengthening the serratus anterior and enhancing overall scapular conditioning. But does that mean you must always protract during push-ups? Not necessarily. ➤ For hypertrophy (muscle mass), keeping your scapulae neutral at the top is generally more effective. You will waste energy for more reps. You don’t see people protracting at the top of a bench press. ➤ For strength (pushing heavy loads), a neutral scapula is also your best bet for maximizing power output. ➤ For endurance (high-rep push-ups), attempting to protract on every rep when cranking out 50+ push-ups is impractical — and likely unsustainable. 🧠Final thoughts… If adding protraction feels good or aligns with your goals — like building a stronger planche — then by all means, go for it! Just remember, it’s not essential. It’s not an all-or-nothing game. You don’t have to pick between full protraction or strictly neutral scapulae. Exploring the middle ground — a light protraction — can be surprisingly effective in many cases. Find the best way FOR YOU! That’s all for now! If you have questions or want me to expand on any points, drop them below 👽 Keep growing. Keep learning. Keep improving. With love, Gabo #saturnomovement #calisthenics #pushups #tutorial #streetworkout #scapula
#Scapular Protraction Reel by @theptinitiative (verified account) - 🚨Been told you have a Winging Scapula? Here's what you need to know… (Step-by-Step Shoulder Blueprint Program on Sale Today in @theptinitiative Profi
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@theptinitiative
🚨Been told you have a Winging Scapula? Here’s what you need to know… (Step-by-Step Shoulder Blueprint Program on Sale Today in @theptinitiative Profile Link) - 🔑First and foremost: Scapular Winging is a movement quality description, not a diagnosis. - ➡️It describes a loss of positioning of the scapula when moving the arm or trying to stabilize the shoulder. I diagnosis would imply it is the single cause of your pain, but it’s not that straightforward. - ❓Should it be fixed? In most cases it will be helpful to optimize the stability and movement mechanics of the shoulder blade. But this would be part of a bigger plan, not only focused on the winging itself. - 🔑One key muscle to work on is the serratus anterior. It sits underneath your shoulder blade and wraps around the side to your ribs. It plays a significant role in keeping your scapula moving optimally when reaching overhead. — 🎯These exercises involve some form of scapular protraction, which helps target the Serratus Anterior muscle. — ✅If you have been dealing with shoulder pain or address your winging scapula, get started on my 3 phase Shoulder Blueprint program! Just click the link in my BIO to get started. - #serratus #serratusanterior #shoulderpain #shouldermobility #shoulderstability #overheadpress #rotatorcuff
#Scapular Protraction Reel by @bradley_blair_osteopath (verified account) - Protraction of the scapula refers to the movement where the shoulder blades (scapulae) move away from the spine, around the ribcage, towards the front
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@bradley_blair_osteopath
Protraction of the scapula refers to the movement where the shoulder blades (scapulae) move away from the spine, around the ribcage, towards the front of the body. This is often observed when reaching forward or pushing, such as during a bench press or push-up. Retraction of the scapula is the opposite movement, where the scapulae move closer to the spine. This occurs when pulling the shoulders back, as in a rowing motion or squeezing the shoulder blades together. Scapular protraction primarily targets (red) the serratus anterior, which is the main muscle responsible for moving the scapula forward and around the ribcage. The pectoralis minor also assists in this movement. The antagonist(purple) muscles for protraction are the rhomboids (major and minor) and the middle fibres of the trapezius, which work to pull the scapula back toward the spine. Scapular retraction primarily targets (red) the rhomboids (major and minor) and the middle fibers of the trapezius, which are responsible for pulling the scapula toward the spine. The latissimus dorsi may also assist in retraction during certain movements. The antagonist muscles (purple) for retraction are the serratus anterior and the pectoralis minor, which oppose retraction by pulling the scapula forward. #osteopathy #osteopath #osteopaths #osteopathyworks #anatomy #osteopathytreatment #osteopathic #manualtherapy
#Scapular Protraction Reel by @gabosaturno (verified account) - Scapula stability. Been sharing this exercise (Prone Y-Raises) several times for the past 3 years (that's how much I love it), but have never actuall
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@gabosaturno
Scapula stability. Been sharing this exercise (Prone Y-Raises) several times for the past 3 years (that’s how much I love it), but have never actually shared how to perform it correctly. Here is the most important key points: ✅ Arms in a Y position. ✅ Elbows fully straight. ✅ Shoulders fully extra-rotated. ✅ Scapula depressions (shoulders down) ✅ Lifts up, hold for 2 sec, and repeat for reps. 👉 The reason for the rotation of the shoulders is to involve the rotator cuff and improve shoulder and scapula stability. Think of the thumb pointing upwards. There is a tendency to loose this as we raise the arms. Fight it. 👉 The reason for scapula depression is engagement of the lower traps. Can also be done with scapula elevation for other purposes tho. 👉 Slight bent of the arms won’t kill you, but keeping them fully straight makes it more effective for emphasizing the muscles around the scapula. 👉 I do 2-3x 2/3x per week at the end of my workouts for 10-15 reps + 10 hold on the last rep. This could change based on your goals. Hope this helps! Any questions below. With Love, Gabo
#Scapular Protraction Reel by @dr.jenny.pt (verified account) - Scapular dyskinesia, abnormal mobility and/or function of the scapula. The scapula is a key part of the upper bodys kinematic chain and is a vital c
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@dr.jenny.pt
Scapular dyskinesia, abnormal mobility and/or function of the scapula. The scapula is a key part of the upper bodys kinematic chain and is a vital component of shoulder movement and health. Normal scapular biomechanics can be altered either by inappropriate patterns of muscle activation (too slow or too fast) or inappropriate force of muscle contraction (too strong or too weak). Many muscles acting in different directions influence the scapula, and it is to be understood that the timing and force of muscle activity DICTATES IT’S MOVEMENT. It’s all about timing. And timing + activation will immensely dictate muscle development. With my patient Monique, we have been focusing on activating and strengthening her serratus anterior and rotator cuff to stabilize the back/shoulder and correct the timing of muscular activation to prevent her scapula from winging during facepulls. Even in as little as a month we were able to completely re-wire her motor programming for facepulls and make it a completely different and more efficient movement!! If you have ever been told, noticed or feel your scapular biomechanics are abnormal or looking to learn more and prevent shoulder injuries please click my physical therapy link in my bio and we can schedule a visit to assess your mechanics! • • • • • #scapula #scapulardyskinesia #scapularwinging #posteriordeltoid #reardelt #facepulls #facepull #movement #biomechanics #physicaltherapy #physicaltherapist #movementquality #rotatorcuff #serratusanterior #bodybuilding #themeccagym
#Scapular Protraction Reel by @curewell_physiotherapy - This video demonstrates scapular retraction, where the shoulder blades move towards the spine. During this movement, the Trapezius muscle can be seen
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@curewell_physiotherapy
This video demonstrates scapular retraction, where the shoulder blades move towards the spine. During this movement, the Trapezius muscle can be seen contracting and relaxing, mainly the middle fibers, which are essential for postural control and scapular stability. 🔹 Why is scapular retraction important? ✔ Helps maintain proper upper-back posture ✔ Reduces excessive load on the neck and shoulders ✔ Improves shoulder blade coordination ✔ Plays a key role in neck and shoulder rehabilitation 🔹 Common issues linked with poor trapezius activation: • Rounded shoulders • Forward head posture • Neck stiffness and pain • Shoulder discomfort 🔹 Who benefits from this movement? • Desk and laptop users • Individuals with neck or upper-back pain • Athletes • Anyone aiming to improve posture and movement quality 💡 Quality of movement matters—slow, controlled retraction ensures correct muscle activation rather than compensation. 📌 Exercises should be performed with correct technique and professional guidance. 🤖 Note: This content was generated with the assistance of artificial intelligence and is intended for educational awareness only. It does not replace professional medical evaluation or treatment. #scapula #retraction #traps #posture #aianimation
#Scapular Protraction Reel by @synermuscle - Scapular push-ups train the muscles that control shoulder blade stability. Keep your arms straight and move only through the scapula. Push them apart
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@synermuscle
Scapular push-ups train the muscles that control shoulder blade stability. Keep your arms straight and move only through the scapula. Push them apart to activate the serratus anterior, then squeeze together to load the rhomboids through full range. #shoulderhealth #posture #strength #stretching #synermuscle
#Scapular Protraction Reel by @igor.system (verified account) - Your shoulder doesn't move well without your scapula moving well. These bodyweight drills help build that connection. Add 1-2 of these to your warm-
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@igor.system
Your shoulder doesn’t move well without your scapula moving well. These bodyweight drills help build that connection. Add 1–2 of these to your warm-up or daily practice — your shoulders will thank you. #shouldermobility #scapula #scapularmobility #jointhealth
#Scapular Protraction Reel by @igor.system (verified account) - Your shoulders move well and are healthy with your scapula moving well. #scapularmobility #upperbackpain #shouldermobility
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@igor.system
Your shoulders move well and are healthy with your scapula moving well. #scapularmobility #upperbackpain #shouldermobility
#Scapular Protraction Reel by @anatomy.of.motion - The scapular push up targets two critical for shoulder health muscle groups, serratus anterior and rhomboids. Start in a plank position and keep your
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@anatomy.of.motion
The scapular push up targets two critical for shoulder health muscle groups, serratus anterior and rhomboids. Start in a plank position and keep your arms completely straight. The movement must come from your scapula, not your elbows. Push your shoulder blades apart raising your rib cage toward the ceiling. This activates your serratus anterior, which wraps around your ribcage and stabilizes your shoulder blades. Now squeeze your shoulder blades together, letting your chest sink between them. This moves your rhomboids between elongated and shortened positions. Most people have rhomboids stuck in one spot from sitting and training through the full range builds strength at every length. Perform 10 to 15 controlled reps and your shoulders will thank you #pushup
#Scapular Protraction Reel by @physioosteogram - The scapular push up targets two critical for shoulder health muscle groups, serratus anterior and rhomboids. Start in a plank position and keep your
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@physioosteogram
The scapular push up targets two critical for shoulder health muscle groups, serratus anterior and rhomboids. Start in a plank position and keep your arms completely straight. The movement must come from your scapula, not your elbows. Push your shoulder blades apart raising your rib cage toward the ceiling. This activates your serratus anterior, which wraps around your ribcage and stabilizes your shoulder blades. Now squeeze your shoulder blades together, letting your chest sink between them. This moves your rhomboids between elongated and shortened positions. Most people have rhomboids stuck in one spot from sitting and training through the full range builds strength at every length. Perform 10 to 15 controlled reps and your shoulders will thank you! 💪🤝 Credit: @anatomy.of.motion #pushup #anatomy #muscles #education #learning #medicalstudent #chiropractor #physio #physicaltherapy #physicaltherapist #massage #massagetherapy #exercisescience #backmuscles #backpainexercises #yogateacher #physiotherapy #osteopathy #medstudent #fisioterapia #osteopatía #physiotherapy #osteopathie #posture #medicine #musclepain #jointpain #shoulderpain #backpain #headache #headaches
#Scapular Protraction Reel by @gabosaturno (verified account) - Scapula Stability ⚙️ Here are 4 exercises to strengthen the posterior chain (back side) of our Upper Body, especially those little muscles responsibl
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@gabosaturno
Scapula Stability ⚙️ Here are 4 exercises to strengthen the posterior chain (back side) of our Upper Body, especially those little muscles responsible for healthy shoulders & proper scapular movement. ⚠️ Muscles don’t turn ON and OFF as simple as this visual. In all 4 exercises all 4 muscles mentioned (and many more) are activated to a certain degree. They all share many things, but here are the key differences: 1. Prone Y- Raises – The scapula in this position starts in an upwardly rotated position. This puts the body in an optimal position to target the lower traps which are involved in both scapular upward rotation & scapular depression. 🎯 Lower Traps. 2. Prone W-Raises – The scapula is in a relatively downwardly rotated position and the movement favors a deeper retraction. This allows more activation of the rhomboid muscle group, which is involved in scapular downward rotation & retraction. 🎯 Rhomboids. 3. Prone End Range Cuban Rotations – This exercise focuses heavily on the motion of external rotation in the end range of motion. The external rotator group includes the two muscles: teres minor and infraspinatus. The importance of training these muscles can’t be stressed enough. While this range of motion might not be available for everyone, it is a motion that can be regressed with either a bench or some level of elevation. 🎯 Rotator Cuff External Rotators. 4. Prone T-Raises – While all the fibers of your traps are being activated, the middle traps are accomplishing most of the movement. This is also the position to optimally target the motion of horizontal abduction, which makes it great for rear delt development. 🎯 Rear Delts & Middle Traps. 🪐 I recommend to pick 1-2 of these, focus on them and switch them after a few weeks. 🪐 High reps tend to work best here. 8-15r of each for 2-4 sets at the end of training is a good place to start. You can also perform holds on the end range of 20-60sec. 1-3x per week. Questions below! Appreciate you here. With Love, Gabo

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