It seems like the word core refers to the abdomen only but in reality, the shoulder area also has a core. Just like a strong core in your abdomen means that you overall have a strong body, similarly, you will have to get a strong shoulder core for the strength of your body. The scapular protraction can help you get a better posture and balance your body.
What Does Scapular Protraction Involve?
There are three types of tissues including the cartilaginous tissues whose example is intervertebral discs. The next one of fibrous tissues that are present in the skull and the last one is synovial that is present in the hip. A folding exercise bike can be really beneficial for your daily exercises along with a battle rope.
This scapulothoracic joint is not connected with any of these, on the contrary, 17 muscles coordinate to control that joint. The mobility of this joint is also connected with that of glenohumeral joints, acromioclavicular joint, and sternoclavicular joint. This way the shoulder and arm get complete stability to work fine.
What is Scapular Protraction?
The scapula that is also called the shoulder blade is a bone on the upper part of your body. This flat bone lies on the top backside of the rib cage. The muscles in your shoulder girdle control this bone. The interesting fact about this bone is that it is not connected to any other bone with the help of a joint. When your scapula moves away from the spine, it is called scapular protraction and it is a really important exercise. The movement of the scapula in this type of exercise is lateral.
How Does Scapular Protraction Occur?
The scapular Protraction makes the scapula move away from the spine of the body. It is also called scapular abduction. The scapular protraction muscles involved in this movement are called Pectoralis Minor, Pectoralis Major, and Serratus anterior.
How Once Can Improve Scapular Protraction?
When a person is performing some kind of exercise and he is reaching out, it results in producing scapular protraction muscle extension. You can use different exercises like push-ups and mountain climber exercises. You can use the push-up gym equipment for that purpose and keep it in your house to use it anytime you want.
What to Avoid?
The scapular protraction muscles need to be taut while you perform this exercise. Because, if you let the scapular blades of your shoulders sink in, it will result in destabilization of your shoulders. This way the strengthening and stabilization of your shoulders is compromised.
Make sure that you are giving attention to your moves when performing such exercises so that you don’t end up getting the bad effects. So make sure of your shoulder protraction when making such movements to ensure your health and strength.
Exercises for Scapular Protraction Muscles
Perform a Wall Plank
Stand straight and extend your arms to the front of your body so that the arms and the wall are flat against each other. Now start pushing the wall so the shoulder blades also known as scapula will separate from each other. You will have to keep this position for 2 seconds and again start over. Perform these two steps and repeat the exercise ten times. If you are facing the problem of wrist instability, you can also perform this exercise for your elbows.
Get down on your knees and arms on a yoga mat. Make sure that the position of your knees is a little ahead of your hips and the arms are right under your shoulders. This way your front arms will be flat against the floor. This exercise is meant to use the work of gravity because that way your shoulders will be pulled downwards, but all you have to do is to protract your scapula.
Make sure that both of your shoulder blades are moving away and this way it is resisting the gravitational forces. You can do it by putting pressure on your elbows because that way it will be pushed. Make sure that you don’t arch your back because that way the whole point of this exercise will be lost. Perform these two sets and repeat ten times.
Understand Movements Before Exercising
This is really important that you should know all the movements before you perform a workout. This will allow you to know what you are doing and where is the real impact. Make sure that your muscles are completely warmed up before you start any exercises because, without that, it can result in taut muscles and lead to an injury like scapular winging.