strength in the scapular plane

[Q.]

I've been working on my strength in the scapular plane for a short term goal I'm trying to hit. I've been doing lots of variations on pull-ups and rows. Today, however, just messin' around with the movement of pulling my shoulder blades back and feeling the muscles I want to focus on, it occurred to me that a shrug could also work these muscles if done the right way. Guess maybe it wouldn't be called a shrug anymore...?

Anyway, seemed to hit the right places! Anybody have experience with this? I did a Google search on "scapular strength" the other day and it seems like strengthening these muscles might help with posture if you had a tendency to roll the shoulders forward.

[dos]

Sounds like you're referring to the role of the trapezius in retracting the shoulders. I don't think, however, that a regular standing shrug will be near as effective as say a retraction (shrug) of the scapula during a seated row. You can try to do the old-school "roll backward" as you shrug (while standing) but the load is still vertical thus making the retraction of the scapular musculature sort of a moot point.

I am sure that Bill can add to / correct me on this one. take Care!

[Kaiser]

What about scapular retraction when doing a lat pulldown? I always wondered about the biomechanics of that. If you keep it retracted through most of the motion, especially at the end of the eccentric part, it would seem to me to be a recipe for shoulder impingement (a catch-all term, I know). At least for my shoulder.

And Brad, what about the DB (or BB) behind the back shrugs?

(Whenever our spinning instructor would say 'scapular retraction' I'd laugh, thinking of doctors saying 'scalpular retraction' No, no. Don't put that scalpel near there! You could sever the artery. [img]smile.gif[/img] Lame, I know.)

[Bill Hartman]

"Strength in the scapular plane" would refer to scaption...much like a lateral raise in a plane approximately 30-45 degrees in front of the body's frontal plane.

I would agree with Dos that is sounds like you're wanting retraction of the scapulae whereas a shrug in a traditional sense includes elevation and retraction.

Bill

[Q.]

Originally posted by dos:
Sounds like you're referring to the role of the trapezius in retracting the shoulders. I don't think, however, that a regular standing shrug will be near as effective as say a retraction (shrug) of the scapula during a seated row. You can try to do the old-school "roll backward" as you shrug (while standing) but the load is still vertical thus making the retraction of the scapular musculature sort of a moot point.

Thanks for the feedback! What about getting that retraction from different angles... beneficial? As to the old-school roll backward, I've always avoided doing that for fear of injury. Don't know if that's a valid concern or not but I keep it in one plane although I might use different planes (DB's to the front, DB's to the side).

Re: scaption, I also do these as a result of Bill's recommendation for rotator cuff development.
http://www.kpbsd.k12.ak.us/sss/ Coach's%20Notes/Shouldrer%20In juries/Primary%20Rotator%20Cuf f%20Exercise%202.doc
The plane I was thinking of was more lateral, such as when trying to pull your shoulder blades together but I may have used the wrong term. Yes, the seated row hits it right on but I was just trying to hit it from different angles.

Thanks, guys!