SCAP WORK

SCAP WORK

There is a lot of confusion around the rotator cuff.  The way that some people talk about it, you’d think it’s a singular muscle that is the source of all shoulder pain.

In reality, it’s a group of 4 muscles and their tendons that work together to stabilize the head of the humerus in the socket joint of the of the glenoid fossa of the shoulder blade.  It’s a ball and socket joint.

Disfunction often occurs when one of the tendons becomes injured or irritated at one of it's attachments. This is usually an indication of overuse or repetitive movement.

To maintain a healthy rotator cuff we recommend avoiding heavy exposure to repetitive exercises day after day and week after week.  Variety is your friend.  Also working the shoulder in all of it’s functions as part of your overall training.

Here are some sample exercises: 

Face Pulls (both high and low band attachments) 

Band Pull Aparts 

Straight Arm Pull Downs 

Banded internal and external rotation 

Overhead Pressing 

High Pulls 

Swings 

Scap Pullups 

Scap Pushups

There are many more but these are a great start.