4 Exercises for Scapula Depression
There are many muscles and movements involved in maintaining the health of overall scapular function and scapulohumeral rhythm. Training scapula retraction and depression is important in order to maintain shoulder stability, integrity of the rotator cuff, and ward off dysfunction. I’ve put together 4 exercises to train scapula depression and retraction that you can do at home without equipment. The sequence increases in intensity, so please begin with exercise 1! Let me know how it goes, and shoot me a message with any questions. Have fun!
Scapula Depression with Isometric Holds can face forward toward the feet or with turnout. Push the floor away to depress the scapula and retract the scapula together. Hold the contraction for 10 seconds, breathing throughout. Repeat 5 times.
Reverse tabletop scapula depression with hip bridge repeatsScapula Depression with hips elevated. Fingertips can face forward toward the feet or with turnout. Push the floor away to depress the scapula and retract the scapula together. Elevate the hips slightly and maintain positioning of scapula. Hold for 10 seconds, breathing throughout. Repeat 5 times.
Reverse tabletop scapula depression with hip bridge Reverse plank isometric Hold. Fingertips can face forward toward the feet or with turnout. Push the floor away to depress the scapula and retract the scapula together. Elevate the hips so they are in line with shoulders, and maintain positioning of scapula. Hold for 10 seconds, breathing throughout. Repeat 5 times.
Reverse tabletop scapula depression with hip bridge repeatsReverse plank bridging. Fingertips can face forward toward the feet or with turnout. Push the floor away to depress the scapula and retract the scapula together. Elevate the hips so they are in line with shoulders, maintain positioning of scapula, lower hips to starting position. Repeat 10X.
