STOP SQUEEZING THE SHOULDER BLADES

This week, we’re revisiting a hot topic: the infamous “shoulder blade squeeze.” Now, before we dive in, I want to express my gratitude for the incredible response to our previous video on this subject. Your support means the world to us!

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The Issue with “Squeezing” the Shoulder Blades:

Let’s get straight to the point: telling clients to “squeeze” their shoulder blades might seem like a quick fix for scapular stability, but it can lead to unintended consequences. Picture this: our model, Pierre Luc, dutifully follows the cue and squeezes his shoulder blades together. But what happens? His upper traps engage excessively, leading to an anterior tilt of the scapula. Yikes!

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Understanding Dynamic Scapular Stability:

Here’s the thing – scapular stability isn’t a one-size-fits-all solution. It’s a dynamic process that involves coordination between multiple muscles and joint movements. Simply focusing on squeezing the shoulder blades overlooks this complexity and can actually hinder optimal muscle recruitment.

Better Approaches to Scapular Stability:

So, what’s the solution? Instead of fixating on squeezing, let’s explore more effective cues and exercises to promote proper scapular mechanics. For instance, using resistance bands during exercises like bent-over dumbbell rows encourages engagement of the lats and promotes external rotation torque – key components of scapular stability.

Corrective Exercises:

Another valuable exercise is the half-kneeling face pull, which shifts the angle of pull and prevents excessive shrugging of the shoulders. By emphasizing downward and backward movement, this exercise helps maintain optimal scapular positioning without over-activating the upper traps.

Key Takeaway:

In summary, achieving scapular stability requires a nuanced approach that goes beyond simply squeezing the shoulder blades. By focusing on proper positioning and muscle engagement, we can optimize movement patterns and reduce the risk of injury.