Expert Advice for Parents and Coaches of Young Athletes and Athletes
Shoulder injuries can be a common concern in sports that involve repetitive overhead movements.
However, by understanding the importance of scapular control, you can significantly reduce the risk of shoulder injuries. In this article, we will explore the role of scapular control and provide valuable tips to help prevent shoulder injuries.
Why Scapular Control Matters
The shoulder is a complex joint that allows for a wide range of motion. However, this mobility also makes it susceptible to injury, especially during sports that involve repetitive overhead movements like swimming, tennis, baseball, and volleyball.
The scapula, or shoulder blade, plays a crucial role in shoulder function and stability. It acts as a foundation for proper shoulder movement and helps distribute forces during athletic activities. Maintaining proper scapular control ensures that the shoulder joint operates smoothly and efficiently.
It is a foundation for proper movement and positions in overhead activities. If the shoulder blade is not rotating and elevating properly, there are consequences.
Overhead mechanics can be altered that impact performance and stress on the athlete’s body.
Compensations can occur in other body parts to get that arm overhead that contribute to impingement, tendonitis, and ligament strain.
Weakness or dysfunction in the muscles that control the scapula can lead to imbalances and increased stress on the shoulder joint, increasing the risk of injury. This is why scapular control is essential for preventing shoulder injuries and optimizing athletic performance.
Understanding Scapular Control
Scapular control refers to the ability to move and stabilize the shoulder blade effectively. It involves the coordination of several muscles, including the trapezius, serratus anterior, and rhomboids. These muscles work together to control scapular movement, positioning, and stability during sports activities.
- The trapezius muscle helps retract, rotate and elevate the scapula
- Serratus anterior muscle plays a crucial role in protracting and stabilizing the scapula against the rib cage.
- The rhomboids assist in retracting and stabilizing the scapula.
- Levator scapulae helps to rotate and elevate the scapula.
When these muscles work harmoniously, the scapula moves smoothly, allowing for optimal shoulder function and reducing the risk of injury.
However, if there is a muscle imbalance, weakness, or poor coordination, scapular dyskinesis can occur, leading to abnormal scapular movement patterns and an increased risk of shoulder injuries.
Tips for Improving Scapular Control
Now that we understand the importance of scapular control, let’s explore some practical tips to help improve scapular control and prevent shoulder injuries:
- Warm-Up and Stretching
- Begin every practice session or game with a proper warm-up routine to prepare the muscles for activity.Perform mobility exercises that target the shoulder, thoracic spine, and hips promoting flexibility and range of motion.Include exercises that activate the rotator cuff, scapular muscles, and the core.
- Strengthening Exercises
- Engage in specific exercises that target the muscles responsible for scapular control.
- Include muscle that strengthen and integrate the scapular and shoulder muscles with the entire kinetic chain.
- Technique Awareness
- Emphasize the importance of proper technique and form during sports activities.
- Sport coaches should provide guidance on sport specific mechanics so the athlete moves efficiently and safely.
- Connected Training
- Incorporate exercises that challenge the demands of the specific sport through the kinetic chain.
- Engage in activities and exercises that challenge scapular control during whole body movements such as overhead kettlebell exercises and medicine ball throws.
- Consult with Professionals
- If there are concerns about scapular control or the risk of shoulder injuries, seek guidance from sports medicine professionals or physical therapists.They can assess and provide personalized exercises and strategies to address any scapular control issues and reduce the risk of injury.
Strengthening Exercises
This article focuses on strengthening the scapular muscles and connecting them to the kinetic chain. So, while mobility work and other areas need strengthening for overall performance and health, we’ll keep this limited to a few key exercises.
Strengthening Scapular Muscles with Resistance Bands
Resistance bands are an effective tool for targeting the scapular muscles through exercises such as Ys, Ts, and Ws. Let’s explore how to perform these exercises using resistance bands:
Ts:
– Hold the band with an overhand grip, arms extended in front of you.
– Begin by squeezing your shoulder blades together and pulling the band outwards, creating a T shape with your arms.
– Maintain the contraction in your scapular muscles and control the band as you return to the starting position.
– Aim for 2-3 sets of 10-15 repetitions.
Ys & As (Diagonals):
– Hold the band with an overhand grip in front of body, one arm diagonally up and the other down.
– Begin by squeezing your shoulder blades together diagonally and pulling the band outwards and upwards with one hand, and outwards and downwards with the other.
– Maintain the contraction in your scapular muscles and control the band as you return to the starting position.
– Aim for 2-3 sets of 10-15 repetitions of each diagonal or alternate.
Ws:
– Hold the band with an overhand grip in front of body on one hand with the elbow at 90 degrees, the other arm other down.
– Begin by externally rotating the shoulder moving the top hand up and out.
– At the same time squeeze the scapula and move the upper back.
– Maintain the contraction in your scapular muscles and control the band as you return to the starting position.
– Aim for 2-3 sets of 10-15 repetitions of each diagonal or alternate.
Exercise Tips
When performing these exercises, keep the following tips in mind:
- Focus on maintaining proper form throughout the movements.
- Engage the scapular muscles by retracting and depressing the shoulder blades (…don’t let your shoulder come up by your ears).
- Control the resistance band as you move through each exercise, avoiding jerky or rapid motions.
- Perform the exercises in a slow and controlled manner to maximize their effectiveness.
- Start with a lighter resistance band and gradually increase the intensity as your strength improves.
Incorporating Ys, Ts, and Ws exercises with resistance bands into your training routine can effectively target and strengthen the scapular muscles, promoting better shoulder mechanics and reducing the risk of shoulder injuries.
Strengthening the Serratus Anterior
The serratus anterior is a crucial muscle for scapular control and stability, playing a vital role in preventing shoulder injuries and optimizing athletic performance. Let’s explore some effective exercises that specifically target the serratus anterior:
Facing the Wall Slides with Thoracic Extension
- This variation of wall slides not only strengthens the serratus anterior but also promotes thoracic (upper back) extension, further improving scapular control and mobility.
- Stand facing a wall with your feet about shoulder-width apart.
- Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.Keeping your arms straight, slowly slide your hands up the wall while maintaining contact with your palms and fingers.
- As you slide your hands up, focus on protracting your shoulder blades (bringing them away from the spine) and maintaining a gentle squeeze between your shoulder blades.
- At the top of the movement, actively extend your upper back by arching slightly backward.
- Return to the starting position by sliding your hands back down the wall, maintaining control throughout the movement.
- Perform several repetitions of this exercise.
Scapular Controlled Articular Rotations (CARs)
- Scapular Controlled Articular Rotations are excellent exercises for improving the mobility, stability, and strength of the serratus anterior and other scapular stabilizers.
- Stand tall with your arms extended forward at shoulder height, palms facing down.
- Slowly rotate your shoulders in a circular motion, focusing on maintaining control and feeling the activation in your serratus anterior.
- Perform clockwise and counterclockwise rotations for several repetitions.
Straight Arm Pushups
- Straight arm pushups, also known as scapular pushups, specifically target the serratus anterior and promote scapular stability.
- Start in a high plank position with your hands directly under your shoulders, arms fully extended, and body in a straight line.
- Slowly lower yourself toward the ground while maintaining a stable scapula and keeping your arms straight.
- Push back up to the starting position, focusing on protracting your shoulder blades and feeling the engagement in your serratus anterior.
- Repeat for the desired number of repetitions.
Incorporate these exercises into your training routine will effectively target and strengthen the serratus anterior muscle, enhancing scapular control, stability, and reducing the risk of shoulder injuries.
Remember to perform the exercises with proper form and start with an appropriate intensity that challenges the
Connected Exercises Using a Kettlebell
In addition to the previously mentioned tips and exercises, incorporating kettlebell exercises can further enhance scapular control and shoulder stability. These are the most challenging because they coordinate more dynamic movements across more of the kinetic chain.
LEARN MORE ABOUT THE KINETIC CHAIN IN OVERHEAD ATHLETES HERE
Kettlebells provide a unique training stimulus because of the “off-balance” design. Because of this, they challenge stability in the entire body, including the scapular muscles.
Here are some connected exercises using a kettlebell that can benefit athletes:
Turkish Get-Ups (TGU)
- The Turkish Get-Up is a full-body exercise that promotes scapular stability and control throughout the movement.
- Start by lying on your back while holding the kettlebell with a straight arm.
- Gradually transition to a standing position while keeping the kettlebell overhead and maintaining a stable scapula.
- Reverse the movement back to the starting position.
Windmills
- Windmills target the shoulder stabilizers and promote scapular control through rotational and lateral movements.
- Start with the kettlebell in one hand, raised overhead.Keep the arm extended and slowly hinge at the hips, lowering the opposite hand toward the ground.
- Maintain a stable scapula and a neutral spine throughout the movement.
- Return to the starting position and repeat on the other side.
Halo
- The Halo exercise targets the muscles surrounding the shoulder girdle, including the scapular stabilizers.
- Start by holding the kettlebell upside down by the horns in front of your chest.
- Slowly move the kettlebell in a circular motion around your head, keeping the scapula stable and engaged.
- Perform the movement in both clockwise and counterclockwise directions.
Bottoms-Up Presses
- Bottoms-Up Presses challenge scapular control and shoulder stability by holding the kettlebell upside down.
- Start with the kettlebell in a bottoms-up position, gripping the handle with your palm facing upward.
- Press the kettlebell overhead while maintaining a stable scapula and controlling the kettlebell’s instability.
- Lower the kettlebell under control and repeat for the desired number of repetitions.
Incorporating these kettlebell exercises into your training routine can further improve scapular control, shoulder stability, and overall athletic performance.
However, it is crucial to ensure proper technique and start with an appropriate kettlebell weight that allows for proper form and control.
TL:DR Summary
Remember, scapular control plays a significant role in preventing shoulder injuries among young athletes.
You can improve this through;
- Proper mechanics in sports (i.e. throwing, serving, hitting, and swimming strokes)
- Strengthening the scapular stabilizing muscles
- Build better function in the scapular muscles through kettlebell exercises that “connect” them to the torso and kinetic chain.
By implementing these tips and exercises, athletes can enhance their scapular control, reduce the risk of shoulder injuries, and optimize their performance on and off the field.
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