Download Idea World Handout_Hosford 611

Stabilize the Scapula in Three Easy Steps by NFPT
Idea World 2016: Session 611
Saturday July 16th 7:30-9:20am
Beverly Hosford, MA
STEP #1: Anatomy
STEP #2: Awareness
STEP #3: Action
1. Anatomy
*Memorize the muscle attachments. *You don’t have to memorize actions or exercises when you know
where muscles “live”.
2. Awareness
*Locate the muscle attachments on yourself and palpate them to
remember them more intuitively. *Close your eyes and use small movements to feel the muscles
contracting.
*Locate the muscle attachments on other people to enhance
knowledge.
3. Action
*Contract the muscle using isolated, focused, slow exercises.
*Bring the attachments of a muscle closer together with resistance.
*Move slowly and hold positions to feel the muscle contracting.
BeverlyHosford.com
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Scapulothoracic Muscles
Muscle
Attachment(s)
Attachment(s)
Upper Trapezius
SP of C1-C7 (nuchal line) Lateral 1/3 spine of
scapula & clavicle
Middle Trapezius
SP of T1-T5
Middle 1/3 spine of
scapula
Lower Trapezius
SP T6-T12
Medial 1/3 spine of
scapula
Rhomboid Minor
SP C7 & T1
Medial border scapula
(superior to spine of scap)
Rhomboid Major
SP T2-T5
Medial border scapula
(inferior to spine of scap)
Latissimus Dorsi
Intertubercular groove on
humerus (medial
between lesser & greater
tubercles)
Inferior angle scapula
Last 3-4 ribs
SP T7-T12 & TLF (L1-L5)
Iliac Crest
Serratus Anterior
Ribs 1-9 (anterior/lateral)
Medial border scapula on
costal (anterior) side
Pectoralis Minor
Coracoid process
scapula
Ribs 2-5
C = Cervical vertebrae
T = Thoracic vertebrae
SP = Spinous process of vertebrae (one on each pointing posterior)
BeverlyHosford.com
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Rotator Cuff Muscles
Muscle
Attachment(s)
Attachment(s)
Supraspinatus
Supraspinatus fossa
(superior scapula)
Greater tubercle humerus
Infraspinatus
Infraspinatus fossa
(posterior scapula)
Greater tubercle humerus
Teres Minor
Middle lateral border
scapula
Greater tubercle humerus
Subscapularis
Subscapularis fossa
(anterior scapula)
Lesser tubercle humerus
Other Scapula Muscles
Muscle
Attachment(s)
Attachment(s)
Triceps Brachii - Long
Head
Lateral border scapula
(superior)
Olecranon process
(elbow)
Biceps Brachii - Short
Head
Coracoid process
scapula
Radial tuberosity
Corocobrachialis
Coracoid process
scapula
Medial humerus
Omohyoid - Inferior
Superior border of
scapula (lateral)
Hyoid bone
Teres Major
Lateral border of
scapula (inferior)
Intertubercular groove
humerus
Deltoid
Lateral clavicle & spine Deltoid tuberosity
of scapula
(Lateral humerus)
BeverlyHosford.com
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EXERCISES
*Do one side at a time to compare.
*Spend more time on weaker side.
*Work both sides together if symmetrical.
*Repeat 5-10 times or until fatigued. (use body awareness)
Shoulder rolls
*Seated or standing
*Gentle rolls in each direction
Scapular movement
*Seated or standing
*Protraction, Retraction, Elevation, Depression
*Be gentle and move slowly
Rotator Cuff
*Lying supine with 0, 30, 60, 90 degree angles
*Use pillow or yoga block to supplement motion in external rotation
*Hold contraction for 5-10 seconds
Humeral extension
*Lying supine, engage scapular retraction
*0, 30, 60, 90, 120 degree angles
*Hold contraction for 5-10 seconds
Scapula protraction
*Lying supine, arms reach to sky
*Vary the angles
*Hold contraction for 5-10 seconds
BeverlyHosford.com
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Color/Label the muscles on the Scapula
Dorsal (Posterior) View by Beth Carretta
1. Teres Major
2. Teres Minor
3. Omohyoid (inferior belly)
4. Tricep (long head)
5. Deltoid
6. Corocobrachialis and
Biceps (short head)
7. Trapezius
8. Supraspinatus
9. Infraspinatus
10. Levator Scapula
11. Rhomboid Minor
12. Rhomboid Major
13. Latissimus Dorsi
Get the answers: BeverlyHosford.com/scapula
BeverlyHosford.com
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Color/Label the muscles on the Scapula
Costal (Anterior) View by Beth Carretta
1. Serratus Anterior
2. Subscapularis
3. Omohyoid (inferior belly)
4. Tricep (long head)
5. Pectoralis Minor
6. Corocobrachialis and
Biceps (short head)
Get the answers: BeverlyHosford.com/scapula
BeverlyHosford.com
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“Action is movement with intelligence.” B.K.S. Iyengar
Stay in Touch!
Beverly Hosford, MA
BeverlyHosford.com
NFPT.com
@askandytheskeleton
BeverlyHosford.com
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