Question about scapula position!!!

[strongman_101]

Whats the scapular position is achieved in the contracted phase of reverse flies? Rows? Face pulls? Shrugs? Bench? Incline bench (steep)? Im trying to reverse this dull shoulder pain i get when i shoulder press. So i need to strengthen some scapula function.

 

[tigerdb2]

Most of those listed, including bench press if you keep your scaps retracted as is tought by many for stability, will keep you retracted. Shrugs will cause elevation. When o/h pressing, if I'm not mistaken, you will go into a laterally rotated position.

Edit: the pressing pain could be due to impingment which is a common problem for overhead work or anything that requires you to abduct the shoulder passed roughly 90 degrees

 

[strongman_101]

I do have pretty tight pectoral minors. If i stretch those out everyday, along with my external rotators, should it get better? I sometimes feel discomfort when i do external rotations, so maybe its time to stretch a lot more.

 

[Rodja]

In each of the lifts you listed, the position should be scapula retraction sans shrugs, which would be scapula elevation. Narrowing it to just pec minor tightness might be a bit too short-sighted as it is often just one of the imbalances/weaknesses.

 

[strongman_101]

Well i stretch the pecs, and rotators now. Then im going to start doing more direct rotator cuff work, and more upper back work especially upper traps.

 

[Rodja]

Well i stretch the pecs, and rotators now. Then im going to start doing more direct rotator cuff work, and more upper back work especially upper traps.

It's seldom upper traps that need extra work. It's usually mid and lower traps.

 

[strongman_101]

I know.. i feel as if you cant activate them as well as you should with tight pec minors, and shoulder external rotations. For me at least. Im just now starting to feel sore in my seratus anteriors after 4 years of training. Yea lol. My pecs were tight.

 

[strongman_101]

Whenever i do external rotaions, and facepulls, i feel a burn in my lagging shoulder. I dont know if thats because its working that lagging muscle, or is it the rubbing of the humerus bone. Its like more in lateral/back of my shoulder

 

[Rodja]

Whenever i do external rotaions, and facepulls, i feel a burn in my lagging shoulder. I dont know if thats because its working that lagging muscle, or is it the rubbing of the humerus bone. Its like more in lateral/back of my shoulder

Sounds more like an impingement. Buy a Rumble Roller.

 

[strongman_101]

What am i suppose to do with that? Also, am i heading in the right direction since i can feel my serratus anteriors working now from stretching? Im not 100% sure how to pull the humeral head back unless it just takes time

 

[Rodja]

What am i suppose to do with that? Also, am i heading in the right direction since i can feel my serratus anteriors working now from stretching? Im not 100% sure how to pull the humeral head back unless it just takes time

It's a specific kind of foam roller to help loosen the adhesions that you probably have along the rotator cuff muscles, traps, and thoracic spine.

 

[strongman_101]

Thanks. I'm going to see if my sports medicine doctor practices the graston technique as well