Forward And Back Scapula

Before you work on anything else, let's learn more about your scapula. You can do this exercise any time of day! Keep in mind it's not the arms bending at the elbow; it's the shoulder blade moving the arm forward and back!

Suggested sets and reps: 1 - 2 sets, 10 - 15 reps

Targeted Muscle Groups (T.M.G.)

The scapula, also called the shoulder blade, provides attachment for several groups of muscles. The intrinsic muscles of the scapula include the rotator cuff muscles, the teres major, subscapularis, teres minor, and infraspinatus. These muscles attach to the scapular surface and assist with abduction and external and internal rotation of the glenohumeral joint. The extrinsic muscles include the triceps, biceps, and deltoid. The third group of muscles includes the levator scapulae, trapezius, rhomboids, and serratus anterior. These muscles are responsible for rotational movements and stabilization of the scapula.