Download scapular stabilization

SCAPULARSTABILIZATION
HayoonKim
October22,2016
2016CostaMesa
ABSTRACT
Theshouldergirdleiscomposedofoneclavicleandonescapulaandthescapulaslidesonthe
ribcage,withonlymusclesconnectingittothespine.Theonlytruebodyconnectionofthe
shouldergirdletotheaxilskeletonisthesternoclavicularjoint.Becauseoftheselimited
connections,movementsoftheshouldergirdleareverydependentonmuscles,andmuscle
imbalancescaneasilyleadtoalignmentproblems.
Thefunctionofthescapularmusclesmayberelatedmoretopostureorpreventionofan
undesiredscapularmotionsothatstabilityismaintainedthantoproducingvisiblemovement.
Inmanyinstanceswithclients,Icandetectlessstabilityonscapularleadstomalfunctionsin
performanceandeverydaylifeaswell.Well-functioningscapularmuscleswillprovidestability
andefficiency,providingbetterposturesandlessfatigueresultingfrommisalignment.
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TableofContents
Title1
Abstract2
TableofContents3
AnatomicalDescription–ScapularMovementsandStabilization45
CaseStudy6
BASIBlockSystem78910
Conclusion11
Reference12
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AnatomicalDescription-ScapularMovementsandStabilization
Theshouldergirdleiscomposedofoneclavicleandonescapula.Unlikethepelvicgirdle,which
isfirmlyattachedtothespineviathesacroiliacjoints,thescapulaslideontheribcage,with
onlymusclesconnectingittothespine.Theonlytruebonyconnectionoftheshouldergirdleto
theaxialskeletonisthesternoclavicularjoint,thesmalljointbetweentheclavicleandthe
sternum.Becauseoftheselimitedconnections,movementsoftheshouldergirdlearevery
dependentonmuscles,andmuscleimbalancescaneasilyleadtoalignmentproblems.
Movementsoftheshouldergirdlecanbesimplifiedbyreferringtothemovementsofthe
scapula.
Movementsofthescapulae
Elevation
Depression**
UpperTrapezius
LowerTrapezius
Rhomboids(MajorandMinor)
SerratusAnterior
LevatorScapula
PectoralisMinor
Abduction**
Adduction
MidTrapezius
SerratusAnterior
Rhomboids(MajorandMinor)
PectoralisMinor
UpwardRotation
DownwardRotation
UpperandLowerTrapezius
Rhomboids(MajorandMinor)
LevatorScapula
SerratusAnterior
PectoralisMinor
RotatorCuffMuscles
Supraspinatus,Infraspinatus,TeresMinorandSubscapularisareknownastherotatorcuff
muscles.Togethertheyencompass,andthereforestabilize,theglenohumeraljoint.Theyareall
connectedtothescapularmuscles,suchassupraspinatusandinfraspinatustotrapeziusand
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subscapularistotheserratusanterior,engaginginmovingandstabilizingscapulae.
ScapularDepressorsandScapularAdductors
Amongmanyotherscapularmuscles,thesetwomusclegroupsplaycriticalrolesintermsofthe
particularposturesinmodernlifestyle,whichareshouldersroundedforwardandelevated
upwardwiththeexcessivescapulaeseparation.
SerratusAnteriorTrapezius(Upper,Middle,Lower)Rhomboids(Major,Minor)
Theserratusanteriorisuniqueinitsabilitytoabductthescapula,makingitanantagonistto
therhomboids.Weakserratusanteriorresultsinscapularwinging.Understandingthetypesof
musclecontractionsthatcanoccur,thevaryingrolesmusclescanplay,andtheabilityof
musclestoworktogetherinaforcecouplewillallowabetterappreciationoffull-body
movements.
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CaseStudy
Name:SangmiYun
Age:35
Gender:Female
YearsofDoingPilates:6months
RehabilitationorTreatments:N/A
Pains:shoulder,lowerbackandwristinminor
Sheisafull-timemominhermid30sandgaveabirthabouttwoyearsago.Whensheiscaring
herchild,sheusuallyholdsherbabyinherleftside.Sheisright-handedandclaimsleft
shoulder,lowerbackandwristpains.Whensheflexesshoulderreachingarmoverhead,herleft
forearmstartstohurt.Butshedidn’tgetanydiagnosisonthosefromthedoctor.Shehasbeen
doingpilatesforsixmonthsandhashardtimedoingherabdominalworks,‘RollUp’andspinal
articulation,‘RollOver’exercises.Icaneasilydetecthershoulderswaytoomuchgettensioned
andelevatedwhatexercisesshedoes.Herheadusuallymisalignedwithherspine,pullingchin
tooclosetoherchest.
Shehasbeendoingpilateswithmeformonthsandisaboutfundamentalandpre-intermediate
level.Iamgoingtoprogramone-hoursessionfocusingonshoulderstabilizing,shoulder
depressing,lowerbackstretching,andspinalarticulationincludingwholebodyexercisesusing
theBASIBlockSystem.
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BASIBlockSystem
Warmup(onMat)
1PelvicCurl(fivetimes)
PlaceaballbetweenkneesengagingAdductorswhichhelpstabilizepelvisaswell.Atthefinal,
haveherarmsreachingoverheadtostretchshoulder.
2SpineTwistSupine(tentimes)
Beforethisexercise,practiceScapularAbductionreachingarmsforwardtowardceiling.
3ChestLift(sixtimes)
Reachingarmsforwardandholdingthighswithhandstoliftbodyupengagingmore
abdominals.
4ChestLiftwithRotation(tentimes)
Shetendstolateralflexonspinalrotation,soIwilltrytogivemorefeedbacksonthisexercise.
FootWork(onCadillac)
1ParallelHeels(tentimes)
2ParallelToes(tentimes)
3VPositionToes(tentimes)
4OpenVHeels(tentimes)
5OpenVToes(tentimes)
6CalfRaises(tentimes)
7Prances(tentimes)
Atthefinaloneachside,holdingthepositiontostretchcalf.
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8SingleLegHeel(eighttimesoneach)
9SingleLegToes(eighttimesoneach)
AbdominalWork(onCadillac)
1Rolluptoploaded(fourtimes)
Liftingupheavyspringscausesmoretensionsonheruppertrapezius,soImaketheresistance
lighterforlesspressuresonshoulderbutstillactivatingabdominalsandbackextensorswith
morescapularstabilizationandheadalignment.
2BreathingwithPushThruBar(fourtimes)
Ichoosethisparticularexercisetostabilizescapulaeavoidingelevationofshoulders(onfirst
phase),stretchlowerbackwhencurlingpelvicupandalignherheadwiththespine(onthird
phase)engagingabdominalthroughout.
HipWork(onCadillac)
1Frog(sixtimes)
2DownCircles(sixtimes)
3UpCircles(sixtimes)
4Walking(fivetimes)
5Bicycles(fivetimes)
6BicyclesReverse(fivetimes)
SpinalArticulation(onCadillac)
1MonkeyOriginal(threetimes)
Toliftuppushthrubar,shehastoactivateherkneeextensors,shoulderflexorsandback
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extensorswithscapularstabilizationandheadalignment.
Stretch(onCadillac)
1ShoulderStretch(sixtimesoneachside)
Shehastightshouldersandminorpainsonherleftupperarmwhenreachingoverhead,soI
pickthisexercisetostretchtightenedareaandfigureouttherangeofmotiononhershoulders.
FullBodyIntegrationF/I(onReformer)
1Upstretch1(tentimes)
2Elephant(tentimes)
ThesetwoFullBodyIntegrationexercisescanfocusonherserratusanteriorabductingthe
scapulae.
ArmWork(onReformer)–SittingArmSeries
1ChestExpansion(sixtimes)
2Biceps(sixtimes)
3Rhomboids(sixtimes)
Activatingmidtrapeziusandrhomboidsmakespectoralisstretchedopeningchestwidewhichis
goodexercisesforroundedshoulders.
4Hug-a-tree(sixtimes)
5Salute(sixtimes)
+AdditionalArmWorkonChair
6Shrugs(eighttimes)
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Basedonthescapulastabilization,Iwanttohaveherworkonbothscapularadductionand
depressionadding‘Shrugs’onArmWorkBlock.
LateralFlexion/SpinalRotation(onChair)
1SideStretch(sixtimesoneachside)
Cueingonserratusanteriortodepressscapulardownonbothsides.
BackExtension(onChair)
1SwanBasic(sixtimes)
Atfinaltwo,Iwillencouragehertopullthepedaltowardherforengagingmiddletrapeziusand
openingchest.
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Conclusion
Itrytofocusonscapularstabilizationonthisone-hoursession.Activatinglowertrapeziusfrom
‘Shrugs’andserratusanteriorfrom‘Upstretch1’and‘Elephant’willgiveherachanceofaware
theshouldermechanismaswellasstretchingtightenedmusclesfrom‘Shoulderstretch.’Both
strengthandflexibilityplayimportantrolesforbeingwell-conditionedbody.
IstronglybelievethatBASIBlockSystemoffersamazingmomentstousealmostwholebody
musclesandmovementswithmind-bodyawareness.Duringthis‘whole’bodysession,I
alsocanpickadditionalorselectiveexercisesforparticularclients.
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Reference
Book
Isacowitz,R.,andClippinger,K.2011.PilatesAnatomy.Champaign,IL:HumanKinetics.
Biel,AndrewR.2014.TrailGuidetotheBody:Ahands-onguidetolocatingmuscles,bonesand
moreFifthEdition.Boulder,CO:BookofDiscovery
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