#scapularstability

[irynatopfit]

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A post shared by Iryna Ivanchenko (@iryna.ivanchenko_)

Scapular Dyskinesis refers to the abnormal mobility or function of the scapula (shoulder blade). If you have been diagnosed with this condition, then this video is for you. Scapular pushups stabilize and strengthen the muscles around shoulder blades. The trapezius, rhomboid, and serratus anterior muscles must be properly synchronized in their action for smooth scapular motion. If the first variation is too hard, place your knees on the floor and do the exercise from the tabletop position (check second part of the video). 10 repetitions x 3 rounds. *Consult with your doctor prior to doing any exercises. * * * #shoulder #shoulderdyskinesis #shoulderjoint #scapularstability #scapula #scapularwinging #scapularpushups #saudiarabia (at Khobar, Saudi Arabia) https://www.instagram.com/p/B8EkmqNhP8S/?igshid=j3m8kyfbwyk5

[akashdeefa]

. . Deficit Tempoed Push Ups . . A finisher that touches every damn fibre of the chest muscle. . . With too much computers, TVs and mobile phones usage, we are beginning to develop crooked upper backs because of the way we stare at these things. Push ups serves as a very good corrective exercise in this case and so many associated cases. . . PS: People with not-so-strong shoulder joints should not attempt deep push ups such as the one above or explosive push ups. . . TIP: doing push ups on your toe tips makes sure you are maintaining a full tension through out your body which is going to blast the daylight out of your core. . . . #pushup #core #chest #scapularstability #wingedscapula #roundedshoulders #triceps #glenohumeral #rehab #prehab #gymlife #fitfam #fitgirl #longevitynaija #fitnaija #fitnessnaija #functionalfitness #fitnessfactoryng #lekkigym #lagosfitnesscoach #lagosgym #nigeria #exercise #weightlosstransformation #weightlossnaija #yoga #personaltrainer #massagetherapist (at Fitness Factory Oniru Lagos) https://www.instagram.com/p/BzQk5uuHqiu/?igshid=13oj90yx4rrpf

[gagankohli]

Shoulder Stability/Scapula Mobility Exercises with mini band Variation 1 : DOWNWARD DOG Variation 2 : SLIDING DOWNWARD DOG Perform these 2 Movements during your mobility Drills to activate the Scapula. #shoulderstability #scapularmobility #scapularstability #scapula #downwarddog #dynamicstretching #dynamicwarmup #miniband #strengthandconditioning #fitness #1spacefitness #health (at Delhi, India) https://www.instagram.com/p/CA93A7egK6U/?igshid=i9i3ov8jm9ic

[daryllpt]

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A post shared by Daryll John-Charles (@daryllpt)

As a trainer i frequently come across individuals suffering neck pain when carrying out pushing movements. I’ll commonly find a lack of scapular mobility combined with poor coordination and weak push strength. First I like to work on shoulder mobility which creates more movement potential, then rewire the movement patterns of the shoulder girdle increasing the awareness and finally strengthen these new pathways. Scapular push ups when executed correctly is a great way to summon the strength of the sarratus anterior which improves pushing mechanics and reduces neck pain. I commonly prescribe this exercise for general shoulder functionality. This movement alone won’t solve all your problems but it’s definitely a key fundamental. #onlinecoach #scapularstability #scapularwinging #push #coordination #neckpain #strength #sats #movebetter #basics (at Oslo, Norway) https://www.instagram.com/p/CAK9uDRAXgv/?igshid=11gjyczbcrzq1

[rubyrubyred]

Every day should be auxiliary day. . Here’s some auxiliary work after some bad bouldering. Feeling weak and slightly delicate, so a little tendon loading is in order. Plus, I’ve been really digging variations on scapular retraction and scooping while going through the @moveu program. This move done in this way is a total experiment for me, based on a great interview with Tyler Nelson on the @trainingbeta podcast. Try it at your own risk. . #bkbchicago #tendonopathy #tendonloading #scapula #scapularstability #scapularstabilization #scapularretraction #shoulder #shoulderhealth #westloopchicago #chicagotrainer #climbingtraining @versagripps @c4hp @neelyquinn (at Brooklyn Boulders Chicago) https://www.instagram.com/p/B2hvWo0lha6/?igshid=ytgp3zdbvm2

[themeissenman]

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A post shared by Laurence Mitchell (@treetopmanfit)

When I work on these vertical monkey bars I try different tactics like this example inspiring me to improve my overall performance and strength of my scapula #scapula #scapularstability #shoulderworkout #armworkout #coreworkout #scapularmobility #scapularstrength #scapularcontrol #bodyweightworkout https://www.instagram.com/p/B0EeR-aDGPX/?igshid=13hohy10igxdc

[pamelamkramer]

Warming up those scaps with @hoesaay96 #crossfit #communitystrong #misfit #coachlife #scapularstability #scapula (at Mainland CrossFit) https://www.instagram.com/p/BouCkqQB8NA/?utm_source=ig_tumblr_share&igshid=2b0j11dvztui

[irynatopfit]

Scapular Dyskinesis refers to the abnormal mobility or function of the scapula (shoulder blade). If you have been diagnosed with this condition, then this video is for you. Scapular pushups stabilize and strengthen the muscles around shoulder blades. The trapezius, rhomboid, and serratus anterior muscles must be properly synchronized in their action for smooth scapular motion. If the first variation is too hard, place your knees on the floor and do the exercise from the tabletop position (check second part of the video). 10 repetitions x 3 rounds. *Consult with your doctor first prior to doing any exercises. * * * #shoulder #shoulderdyskinesis #shoulderjoint #scapularstability #scapula #scapularwinging #scapularpushups #saudiarabia (at Khobar, Saudi Arabia) https://www.instagram.com/p/B70E2zWha4J/?igshid=1kz16xczg3d3y

[miyonite]

Scapular strength and stability challenge, challenged by sifu @krishen.mohan from @moovology ! . I challenge @nicolecxm and anybody else who has gym rings! . . #scapularstability #movementculture https://www.instagram.com/p/BoiUZ-NgmZ-/?utm_source=ig_tumblr_share&igshid=1tnq5ohm2hkby

[eatsleeppilates]

A Belated Happy New Year!

Hello Followers!  Firstly, huge apologies for the tardy new year wishes.  I hope that 2018 is off to a good start and you have started taking baby steps towards your new year’s resolutions.  I’ve made myself an 18 for 2018 list (to be honest, i’m only written 15 so far) ranging from finally finishing book 7 of the Harry Potter series to managing a handstand.  There’s certainly nothing groundbreaking in there.  Too often finding myself reaching for the moon and missing the stars, 2018 is going to be about reaching for the stars (or taking baby steps).  Bringing this back to Eat. Sleep. Pilates. I sometimes find myself overwhelmed by all the knowledge i’ve yet to build (understanding the true essence of each exercise, modifying exercises for client’s pathologies, working with different personality types, etc.), so i’ve assigned myself the task to focus of a different topic each week/fortnight to develop a deeper knowledge over a broader range.  Each month, I’ll share some of the things i’ve learned along the way, so here is my first post for 2018 on shoulders.

That’s right... a study by the UK government in early 2017 found that dislocations and fractures is the most common diagnosis in A&E departments.  And, what are the bones and joints most vulnerable?  You guessed it, the collar bone and shoulder.  So, how do we try to keep ourselves out of A&E?  Pilates!  Here are three of my favourite shoulder mobilising and strengthening exercises.

1.  Shoulder mobility series with a theraband

Lying comfortably on your back with knees bent and feet resting flat on the floor, take a theraband between your hands and hold it hip width apart at your hips.  Take an inhale to prepare and then as you exhale, take the band from your hips over your head.  Inhale to return.  Tip:  Watch for your ribs popping up as you take your arms overhead, only go as far as you can maintain a connection between your lower ribs and the floor.  I find it helps to imagine my belly button travelling down towards my feet as I inhale and up through my ribs towards my head as I exhale.  This helps to engage the obliques (abdominals) to stabilise the ribcage and spine.

2.  Seated Lat Pull on the cadillac

Sit comfortably facing sideways right up at the Push Through Bar (PTB) end of the cadillac (having a box under your feet feels nice by helping to keep the hip flexors from activating when the legs are left hanging).  Start with one blue spring and then progress to two blues or one red.  Place your inside/bed side hand on the PTB so that you can see your hand from the corner of your eye (anatomy fact:  this range of sight is called the line of scaption because it is the efficient range in which to move your scapulae).  Initiating with the shoulder blade, pull the bar down on an exhale.  Inhale and hold once your hand reaches your shoulder and then initiating with the shoulder blade again, push the bar back up to the start position.  Tip:  you should feel the shoulder blade gliding around your ribcage from the base of the armpit in the start position towards the spine as you complete the movement.  I like starting with a light spring to allow the stabilising muscles around the shoulder blade to activate, rather than the biceps and deltoids taking over.  The challenge when moving up to a heavier spring is to keep recruiting the stabilising muscles.   

3.  Modified Down Stretch on the reformer

Kneel on the reformer with your feet against the shoulder rests and hands under your shoulders on the wooden platform.  Your upper arms should be resting against the footbar throughout the exercise.  Start on one red spring and progress to one blue and then one white spring.  On an inhale, push the carriage out with your knees, maintaining a neutral spine.  As you exhale drag the carriage back under you.  Tip:  Focus the push through your hands on your little finger and keep thinking width across the shoulders to stabilise the scapulae.  Anatomy fact:  there is a neuromuscular connection between the little finger and the serratus anterior muscle, so recruiting one, activates the other. 

I would love to know how you get on with these.  Don’t hesitate to drop me a message if you have any questions!

Finally, leaving you with some food for thought.  I came across this quote from Anula Maiberg the other week and it has stuck with me.  I’m guilty of getting caught up in the social media side of Pilates and feel disheartened when I don’t fit the insta defined Pilates look.  Anula’s quote brought me back to earth by reminding me that Pilates isn’t a performance.  We’re not training for an end of term show, we’re training to make our bodies stronger and more flexible.  We’re doing it for ourselves, not an audience.  So, on that note, it’s goodbye from me for today!  

[frontmezzjunkies]

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#scapularstability (at Crunch Fitness - 59th Street)

[themeissenman]

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A post shared by Laurence Mitchell (@treetopmanfit)

Every time I work on these vertical monkey bars I try different tactics hoping to improve my overall performance hoping to build up the strength of my scapula #scapula #scapularstability #scapularmobility #scapularstrength #scapularcontrol #bodyweightworkout https://www.instagram.com/p/B0Ed3v0DBgK/?igshid=5k6820s639zn

[abovethemelody]

Repost from @fitedu @TopRankRepost #TopRankRepost "Adding weighted carries to any program will immediately make it better" -Dan John Loaded carries should always be part of a shoulder packing progression. Here our Progression: ✔️supine scapular retraction ✔️ "BOSS" Position: a systematic way to brace/stabilize the spine ✔️suspension trainer shoulder packing ✔️ High Plank ✔️ Farmer's Carry ✔️ Waiter's Walk (if there are no shoulder flexion limitations) ✔️ Arm Bar ✔️Turkish Get Up This Progression is constantly evolving... and will likely change in the future. For now, we feel this is the best way of progressing this skill. Regardless, of where you or a client is in this Progression the goal is to minimize recruitment of the pec major, upper trap, and lat while maximizing recruitment of the serrated anterior and posterior cuff. #fitedu #fiteducation #loadedcarries #shoulderpack #farmerscarry #waiterswalk #serratusanterior #posteriorcuff #scapularstability #personaltraining #exercisescience #acefitness #nasm #nsca #afaa