Cues for the Shoulder
Posted by Body thinker on May 4, 2008
by Lesley Powell
Ohhh the scapula comin around the ribcage.
Ohhh the scapula comin around the ribcage.
Ohhh the scapula comin around the ribcage.
Hee Haw
Freeing the Shoulders to Connect to the Core , an article in Pilates Pro, I go over how the bones of the shoulder girdle move. I always in my lesson plans with clients, am teaching them about their bodies.
“Embodied Anatomy improves function” Eric Franklin
One of the first things that I teach is how the scapula glides. When the scapula moves properly, you will solve many problems why the shoulders are up and tense. You will also improve the connection to the anterior serratus.
The movement
- Begin to raise your left elbow to the ceiling, feel the shoulder blade gliding wider on the ribcage. Gradually rotate the humerus bone outward so the entire left arm bent is now facing the wall in front of you. Reach the left elbow to the ceiling to help abduct the scapula more.
- Glide the scapula in more upper rotation and gently increase the outer rotation of the humerus bone to bring the left elbow over your head. The arm stays in the same plane as the scapula and gradually rotates more outward. For most, this will bring your elbow in front of your ears. (To get the elbow in line with the torso, one has to improve the mobility and the mechanics of the scapula).
- As if you were running the film backwards, return the arm back to your hip paying attention to the gradual rotation of the arm and the scapula. When the arm returns to the hip, the arm is slightly inwardly rotated.
- Repeat 4 more times
- Reverse to the other side and other arm
Now try a full arm circle. Can you initiate the movement from the shoulder blade? If you have a partner, let the partner place their hand on the shoulder blade to assist in its gliding. Do not worry about depressing down right now. See if you can get the tip of your scapula to make a small circle around your ribcage. As the scapula follows the curves of the ribcage, many of the problems of the shoulders can be solved.
Next week: Anterior serratus training.
