39. Scapulae Movements (Elevation || Depression || Retraction || Protraction)




Scapulae movements refer to the various motions of the scapulae, which are the triangular-shaped bones on the back of the shoulders. These movements include elevation, depression, retraction, and protraction. Here are their definitions in the context of personal training:


Elevation: 

Elevation of the scapulae refers to the upward movement of the shoulder blades towards the ears. It involves the contraction of the upper trapezius and levator scapulae muscles. This movement is commonly seen when shrugging the shoulders or during certain exercises targeting the upper trapezius.


Depression: 

Depression of the scapulae is the opposite of elevation and involves the downward movement of the shoulder blades. It occurs as the upper trapezius and levator scapulae muscles relax. Exercises like scapular depression using a dip station or shoulder shrugs in a downward motion can help strengthen the muscles involved in depression.


Retraction: 

Scapular retraction refers to the squeezing together of the shoulder blades towards the spine. It involves the contraction of the middle trapezius and rhomboid muscles. This movement is commonly performed during exercises like rows or when retracting the scapulae for optimal posture.


Protraction: 

Scapular protraction involves the forward movement of the shoulder blades away from the spine. It occurs when the serratus anterior and pectoralis muscles contract, pushing the shoulder blades forward. Push-up exercises or exercises that emphasize a protracted scapulae position can help develop strength in the serratus anterior.


Understanding and training scapulae movements is crucial in personal training to ensure proper shoulder mechanics, posture, and overall upper body stability. By incorporating exercises that target these movements, personal trainers can help clients develop strength, stability, and coordination in the muscles surrounding the scapulae. This can improve posture, enhance upper body performance, and reduce the risk of shoulder-related injuries.