The picture above shows movements of the left sided scapula. Namely, protraction- which is going away from the centre. Retraction, coming towards the centre. Elevation and Depression.
Scapular retraction involves squeezing the shoulder blades together.Many people do not have sufficient scapular control. When performing a bench press, you should perform scapular retraction and maintain this throughout the set. Scapular retraction forms a broader, more stable base against the surface of the bench, and also prevents the shoulder joint from rotating during the movement. A person who lacks sufficient scapular control will allow the retraction to cease, which places the shoulder joint in a vulnerable position that can lead to injury.
How to asses if the scapulae are retracting?
Hold a pushup position on your toes,elbows locked, face down and chest high as shown in the picture below.
Now all you have to do is push your face further down towards your chest as far as you can go.
Do your scapulae come together? If they do then your scapulae are retracting nicely.
Retracting scapulas prevent the shoulder joint from bearing the brunt of the workload.
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