The
intricate role of the scapula during overhead and throwing motions was
discussed in Part 1 of Baseball Development: Scapula Functional Control.
Scapular upward rotation is not the only action that contributes to a healthy
throwing shoulder. Voight & Thomson1 state that, “Since the origins of the rotator cuff muscles
arise from the scapula, an effective exercise regime for rehabilitation should
include improving the strength and function of the muscles that control the
position of the scapula.” Strengthening the musculature that directs the
scapula is critical, but the following exercise will target the functional
aspects of muscle control.
Correctional
Exercise - Forearm Wall Slides2:
Set up by
facing a wall in a split stance (right leg forward, left leg back) with both forearms
in contact with the wall, elbows flexed at 90°. To aid in achieving full
forearm contact with the wall protract the scapulae (move the shoulder blades
away from the spine). Initiate the movement by posteriorly tilting the scapula
and steadily slide the arms up the wall. Maintain full forearm contact and a
neutral spine. Make sure that the rib cage does not flare at the top position.
When the arms reaches end range of motion steadily slide the arms back down to
the starting position. Focus on moving the arms up the wall by upwardly
rotating the scapula versus using the upper traps to shrug the arms up.
Two
main facts are of great concern and must be stated: One, it is critical to
first remember that each individual athlete is undeniably an ‘individual’.
Meaning, each athlete is going to present their own specific strengths and
weaknesses; therefore, taking the one size fits all or cookie-cutter approach
to rehabilitation, training and coaching does not work! Secondly, as much as
society loves immediate gratification and instant results, to truly make
improvements or become successful, dedication and commitment are two components
of the equation that cannot be left out. The only way that corrective exercises
work, is if they, the exercises, are worked.
1Voight, M. L. & Thomson, B. C. (2000). The role of the scapula in the rehabilitation of shoulder injuries. Journal of Athletic Training, 35(3), 364–372. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1323398/?page=8
2Cressey, E., Hartman, B., & Robertson, M. (2009). Assess & correct: Breaking Barriers to unlock performance. Indianapolis, IN: Indianapolis Fitness and Sports Training.
Andy, it is great that you are pointing out the need for scapular strength and control as it relates to glenohumeral movement. I think this aspect of shoulder movement and stabilization is overlooked a bit too often, yet it is so critical to the proper function.
ReplyDeleteScapular development is definitely something that is over looked when improving a person's throwing arm. Humans tend to focus on the obvious sources such as the shoulder when really they should be focusing on the ultimate source of the problem (the scapula). I have actually never seen this exercise demonstrated before, but I can definitely see how it would work on strengthening the muscles at the scapula. The video is a great visual and really helps us to understand what you are describing. This exercise is very simple but it is also very effective.
ReplyDeleteI have played baseball for 14 years and I think the strengthening a throwing arm because I have got into a lot of trouble with me arm by not taking care of it. I could have definitely used this a couple years ago.
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