Evidence Based Shoulder Exercises For Muscle Imbalances

Do you do enough scap work? 🤔 💪 Healthy stable scaps are magic for getting strong and keeping injuries away. 🏋️‍♀️ On an upper body pull day, get some Strength Balance in with cables or free weights - Choose a few movements that hit smaller muscle groups and bulletproof your joints for futures sessions. 🙌 Today we're doing Face Pulls and Trap 3 Raises. You can find built-in strength balance work in any Functional Bodybuilding program - or put these ideas to use on your own. 🎥 - Marcus Filly

Don’t be a fool, technique is cool. 😎 Scap retraction: What is it? -utilizing the lats, rhomboids and traps to pull the shoulder blades down and back toward the spine. Why should I care? -increased tension in specific muscle groups with various movements ⁃ pulldowns: increase tension in lats ⁃ bench: increase tension in chest/helps back arch(shortens ROM for more pec focus) -decrease likelihood of compensation cause by protraction (rounding forward at shoulders) or elevation(traps up to ears) #

This drill really has it all! We are driving external rotation(retraction) of the scap while creating relative internal rotation down the arm using a simple cue of arch of the hand. Inhaling in this position expands the chest wall to solidify this motion from the inside out. As we push away we build strength in the tricep and sub scap. Next, we rotate around the humerus and push way to get drive internal rotation (protraction) with a cue to find the outside heel of the hand to drive more externa

Levator scapulae muscle

Glenohumeral joint

Subscapularis muscle