The modification of the side raise to the scapular plane can maintain the size of the subacromial space during the motion to help prevent shoulder impingement.
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What is the scapular plane?
scapular plane (scapular abduction) (FIGURE 3), defined as a plane 40° anterior. to the frontal plane. A wooden structure. was used to guide shoulder elevation.
How do you lift a scapular plane?
What does lateral raises focus on?
A lateral raise works your shoulder muscles as well as your triceps. To do this exercise: Stand or sit with your arms at your sides and a dumbbell in each hand.
Should I retract scapula when doing lateral raises?
Stiffen your torso by contracting your abdominal and core muscles (“bracing”), and depress and retract your scapulae (pull your shoulders down and back), maintaining this position throughout the exercise. Your head position should be aligned with your spine.
What part of the shoulder do lateral raises work?
A lateral raise is a strength training shoulder exercise characterized by lifting a pair of dumbbells away from your body in an external rotation. Lateral raises work the trapezius muscle in your upper back as well as the deltoid muscle group in your shoulders—particularly the anterior and lateral deltoids.
What plane is scapular protraction?
Protraction is a summation of horizontal plane rotations at both the SC and AC joints. These are translatory motions of the scapula away from or toward the vertebral column, respectively.
What plane is scapular Elevation?
Four movements of the scapula occur in the frontal plane: elevation – associated with reaching when glenohumeral abduction and flexion are limited in range. depression – associated as a closed-chain motion with crutch walking, transfers, and use of a walker.
What are the five movements of the scapula?
The scapula is an important bone in the function of the shoulder joint. It engages in 6 types of motion, which allow for full-functional upper extremity movement including protraction, retraction, elevation, depression, upward rotation, and downward rotation.
What does the scapula do when you raise your arm?
In fact, when you elevate your arms, the lower part of your scapula has to protract, or move away from your spine. That’s part of the movement of upward rotation.
What is scapular plane abduction?
Background: Abduction is a movement commonly used in the assessment of shoulder dysfunction and prescription of exercises to improve shoulder function. Abduction in the scapular and coronal planes are used interchangeably.
What does the scapula do during shoulder flexion?
When we perform flexion, the glenohumeral (GH) joint contributes 100°-120°. The scapula on the thorax contributes to elevation (flexion and abduction) of the humerus by upwardly rotating the glenoid fossa 50° to 60° from its resting position.
Why is lateral raise so hard?
You need a lot of force. “In a lateral raise, when your arms are fully extended, parallel to the ground and at shoulder height, the ‘moment arm’ is at its longest,” Chrismas explains. That’s how far away the joint is from the weight it’s moving – in a lateral raise, the weight is far away from the shoulder.
Should lateral raises be heavy?
It says that longer the lever (arm, further away from your body), the more difficult it will be to lift the weight. This is the reason why we bend our arms when we lift heavy during Lateral Raises- to make it easier.
Are lateral raises worth doing?
The Lateral Raise The lateral raise just isn’t necessary. DO THIS INSTEAD: The muscle clean and press. This may be the best shoulder builder of all time, and it works so many other muscles that it’s also one of the most efficient moves you can do in a time-crunch workout.
What exercises should you retract the scapula?
You retract your scapula when performing movements like barbell rows and single-arm rows. Protection is simply the opposite motion. Your chest and serratus anterior muscles push your scapula apart when doing push-ups or bench presses.
When should I retract my scapula?
“As the arms pull the weight back in line with the shoulders [i.e., the weight is lifted], the scapulae should retract.” Price notes that scapular movement will change slightly if the position of the arm or grip position is altered.
Why is scapular retraction important?
Why is it so important? It’s a movement that focuses on improving the integrity and strength of your shoulder blades. Apart from everything else, it helps improve your posture, making it a crucial movement for everyone to get right.
What muscles are involved in a lateral raise?
Why does my shoulder pop when I do lateral raises?
That sound is called crepitus. Crepitus is often related to joint damage or tiny bubbles formed in the fluid around the joint. Crepitus isn’t always painful. Your tendons and bones will make a cracking sound even when they’re working perfectly.
Why do I feel my traps when doing lateral raises?
To make the lateral raise effective at recruiting the delts (and not just the traps) first focus on pushing the dumbbells AWAY, not on lifting them up. Try to bring the dumbbells as far to your sides as possible. They should only go up as a result of you pushing sideways. This minimizes trap recruitment.
How many planes does the scapula move in?
The scapula has five degrees of freedom for movement on the thorax: It can move in two “straight-line” directions or “translations.” It can move in three planes, around three different axes.
What plane is lateral flexion in?
The side-to-side bending of the spine is also a frontal plane movement, known as lateral flexion, which, for example, occurs during side bend exercises that work the obliques.
What is lateral rotation of the scapula?
Scapular lateral rotation describes the rotation of the scapula (scapulothoracic joint) such that the glenoid fossa faces upwards – thus it may also be called upward rotation. This motion allows elevation of the humerus as seen in abduction of the arm. It is almost always associated with scapular protraction.
What shoulder movement happens on the sagittal plane?
The shoulder joint is an example of a multiplanar/triaxial joint. It allows forward and backward movement in the sagittal plane, lateral, or side-to-side movement, in the frontal plane, and internal and external rotation in the transverse plane.