Protraction / Retraction of the Scapular
Do you find yourself spending hours slumped over a computer? Are you a new Mom leaning over crib rails picking up your new born? Or are you a knitter, or hairstylist working at your craft or trade? Are you experiencing neck or shoulder pain? You could be experiencing weakness in your scapular muscles.
What is the scapular? Where is it? And what does the scapular do for me? All good questions!
The scapular is a flat, triangular shape bone located on the upper back. We have two of them. Many of us have no awareness they are even there, until we have pain, shoulder or neck issues. The scapular moves in many directions: elevates, depresses, protracts, retracts, rotation upward, downward,and tips anterior and posterior. That is a lot of movement for such small bones.These movements are directed by a variety of shoulder muscles.
So that brings me to why you are here. Let me teach you a simple exercise that can be done while sitting at your desk, taking a break from your craft or done during a commercial while you are watching Monday night football.
Sit comfortably in a chair without arms. Try these while you are reading this. Inhale and raise both arms to shoulder level.Then Exhale Do this ,it is part of the exercise. You are half way there!
See photo above.
Now keeping your arms straight out in front of your body, imagine you are trying to "crack a small walnut " with both of your scapulars sliding together. So lets add the breathing now. See photo below.
Inhale and slide both scapulars together to " crack the walnut". It is import to feel openness across your chest. Exhale and return to the neutral position.
What is the scapular? Where is it? And what does the scapular do for me? All good questions!
The scapular is a flat, triangular shape bone located on the upper back. We have two of them. Many of us have no awareness they are even there, until we have pain, shoulder or neck issues. The scapular moves in many directions: elevates, depresses, protracts, retracts, rotation upward, downward,and tips anterior and posterior. That is a lot of movement for such small bones.These movements are directed by a variety of shoulder muscles.
So that brings me to why you are here. Let me teach you a simple exercise that can be done while sitting at your desk, taking a break from your craft or done during a commercial while you are watching Monday night football.
Sit comfortably in a chair without arms. Try these while you are reading this. Inhale and raise both arms to shoulder level.Then Exhale Do this ,it is part of the exercise. You are half way there!
See photo above.
Now keeping your arms straight out in front of your body, imagine you are trying to "crack a small walnut " with both of your scapulars sliding together. So lets add the breathing now. See photo below.
Inhale and slide both scapulars together to " crack the walnut". It is import to feel openness across your chest. Exhale and return to the neutral position.
The movement is subtle, but you will feel much better not only as you begin to strength the muscles that surround the scapular, but also the openness in the chest and the ability to breathe easier.
For more information on exercises that can be done seated, address ergonomic issues while working and enjoying your craft. contact:
Ann Marie Turo - Occupational Therapist annmarie@integratedmindandbody.com to set up an appointment.
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