Scapula: Understanding Its Movements for Shoulder Health and Performance

How do I move my scapula?

Moving your scapula, or shoulder blade, involves a complex interplay of muscles allowing for six primary movements: elevation, depression, retraction, protraction, upward rotation, and downward rotation, often occurring in various combinations to facilitate arm movement and shoulder stability.

Understanding the Scapula: Your Shoulder Blade

The scapula is a flat, triangular bone located on the posterior aspect of the rib cage. Unlike most bones, it does not directly articulate with the axial skeleton but instead floats over the ribs, connected primarily by a vast array of muscles. Its only bony attachments are to the clavicle (collarbone) at the acromioclavicular (AC) joint and indirectly to the humerus (upper arm bone) via the glenohumeral (shoulder) joint. This unique anatomical setup grants the scapula immense mobility, which is crucial for full, healthy shoulder function and powerful arm movements. Proper scapular control is fundamental for both athletic performance and injury prevention.

The Six Primary Scapular Movements (and how to perform them)

Consciously controlling your scapula involves isolating these distinct movements. Practice in front of a mirror initially to build proprioception.

Scapular Elevation

• Description: Moving the scapula straight upwards, towards your ears.
• Muscles Involved: Upper Trapezius, Levator Scapulae.
• How to Perform: Shrug your shoulders directly upwards as if trying to touch your ears with your shoulders. Keep your neck relaxed and avoid leaning your head.
• Common Applications: Shrugging, carrying heavy objects, the top phase of a deadlift.

Scapular Depression

• Description: Moving the scapula straight downwards, away from your ears.
• Muscles Involved: Lower Trapezius, Latissimus Dorsi (indirectly), Pectoralis Minor.
• How to Perform: Actively push your shoulders down, as if trying to slide your shoulder blades into your back pockets. Maintain a long neck.
• Common Applications: Pull-ups (initiation), dips, pushing movements like a bench press (stabilization), maintaining good posture.

Scapular Retraction (Adduction)

• Description: Moving the scapula closer to the spine, "squeezing" them together.
• Muscles Involved: Middle Trapezius, Rhomboids (Major and Minor).
• How to Perform: Pull your shoulder blades directly back and together, as if pinching a pencil between them. Keep your shoulders down and avoid shrugging.
• Common Applications: Rowing movements, face pulls, maintaining chest-up posture in squats.

Scapular Protraction (Abduction)

• Description: Moving the scapula away from the spine, rounding the upper back slightly.
• Muscles Involved: Serratus Anterior, Pectoralis Minor.
• How to Perform: Push your shoulder blades forward, away from your spine, as if reaching for something directly in front of you without moving your arm.
• Common Applications: Push-ups (at the top lockout), punching, hugging.

Scapular Upward Rotation

• Description: The inferior angle (bottom tip) of the scapula moves laterally and superiorly (out and up), while the glenoid fossa (shoulder socket) rotates upwards.
• Muscles Involved: Upper Trapezius, Lower Trapezius, Serratus Anterior.
• How to Perform: This movement often accompanies arm elevation. Raise your arm overhead, observing how your shoulder blade moves. To isolate, try to lift your arm out to the side and up, focusing on the rotation of the blade rather than just lifting your arm.
• Common Applications: Overhead pressing, lateral raises, throwing, reaching overhead.

Scapular Downward Rotation

• Description: The inferior angle of the scapula moves medially and inferiorly (in and down), while the glenoid fossa rotates downwards.
• Muscles Involved: Rhomboids, Levator Scapulae, Pectoralis Minor.
• How to Perform: This movement often accompanies arm adduction. Lower your arm from an overhead position, feeling the shoulder blade rotate back down. To isolate, try pulling something down from overhead, focusing on the downward and inward movement of the blade.
• Common Applications: Pull-downs, dips, bringing the arm down from an overhead position.

Why Scapular Control Matters

Mastering scapular movement is not merely an academic exercise; it's foundational for:

• Shoulder Health and Injury Prevention: A stable and mobile scapula ensures the glenohumeral joint is properly aligned and supported, reducing impingement, rotator cuff tears, and other common shoulder dysfunctions.
• Enhanced Performance: Efficient scapular mechanics allow for greater force transfer, improved power output, and increased range of motion in pressing, pulling, and overhead activities.
• Improved Posture: Conscious control over scapular position helps counteract the common "rounded shoulder" posture often associated with prolonged sitting and computer use, promoting a more upright and open chest.
• Kinetic Chain Integration: The scapula acts as a crucial link in the kinetic chain, connecting the power generated from the core and lower body to the arm and hand. Proper scapular action optimizes this transfer.

Exercises to Improve Scapular Control and Awareness

Start with isolated movements, then progress to integrating them into compound exercises. Perform these slowly and with full control.

• Scapular Shrugs:
  • Purpose: Isolates elevation and depression.
  • How to: Stand tall or sit. Elevate your shoulders towards your ears (shrug), hold briefly, then actively depress them as far as possible. Repeat.
• Scapular Push-ups (or Plus Push-ups):
  • Purpose: Isolates protraction and retraction.
  • How to: Start in a push-up position (hands directly under shoulders). Keeping your elbows straight, allow your chest to sink towards the floor by retracting your shoulder blades, then push the floor away, protracting your shoulder blades and rounding your upper back slightly. The arms remain straight.
• Wall Slides / Overhead Reaches:
  • Purpose: Improves upward rotation and overhead mobility.
  • How to: Stand with your back against a wall. Place your arms against the wall in a "W" shape (elbows bent, upper arms parallel to floor). Slowly slide your arms up the wall, straightening them overhead, while keeping your lower back pressed against the wall. Focus on your shoulder blades rotating upwards.
• Band Pull-Aparts:
  • Purpose: Strengthens retractors and promotes retraction.
  • How to: Hold a resistance band with both hands, arms extended in front of you at shoulder height. Pull the band apart by retracting your shoulder blades, aiming to touch the band to your chest. Keep elbows slightly bent.
• Face Pulls:
  • Purpose: Strengthens retractors, external rotators, and upward rotators, promoting overall shoulder health.
  • How to: Use a cable machine with a rope attachment at eye level. Pull the rope towards your face, leading with your elbows and actively squeezing your shoulder blades together and down.

Common Mistakes and How to Avoid Them

• Over-relying on Global Shoulder Muscles: Many individuals compensate by using their deltoids or upper traps excessively instead of isolating the scapular movers. Focus on feeling the movement in your shoulder blade area.
• Lack of Awareness/Mind-Muscle Connection: The scapula can be "lazy." Consciously think about the movement of the bone itself, not just the arm. Use a mirror or tactile cues (touching your shoulder blade).
• Compensatory Movements: Avoid arching your back, shrugging excessively, or flaring your ribs to achieve a movement. Keep your core engaged and movements controlled.
• Ignoring Pain: Scapular training should not cause pain. If you experience discomfort, stop and consult with a qualified professional.

Integrating Scapular Movement into Your Training

Once you've developed basic awareness and control, actively incorporate scapular movements into your regular exercise routine:

• Warm-ups: Begin your workouts with 5-10 minutes of dedicated scapular mobility drills.
• During Exercises:
  • Bench Press/Push-ups: Initiate the press by protracting the scapulae at the top. Retract and depress on the descent.
  • Pull-ups/Lat Pulldowns: Start by depressing and retracting the scapulae before bending your elbows to pull.
  • Overhead Press: Ensure full upward rotation and depression of the scapulae at the top of the press for stability and range of motion.
  • Rows: Actively retract and depress the scapulae to drive the movement.
• Cool-downs/Mobility Work: Continue to practice controlled scapular movements to maintain range of motion and reinforce proper patterns.

Conclusion: Master Your Scapulae, Master Your Shoulders

Understanding and consciously controlling your scapular movements is a cornerstone of robust shoulder health, injury prevention, and optimized athletic performance. By diligently practicing elevation, depression, retraction, protraction, upward rotation, and downward rotation, you will unlock greater strength, stability, and freedom of movement in your entire upper body. Invest the time in mastering your shoulder blades, and your shoulders will thank you with enhanced capability and resilience.