4. PRINCIPLE SCAPULA MOVEMENT AND STABILISATION

neutral

imprint

The degree of contact between the lumbar spine and the Mat will differ from person to person.

An imprinted position should be used to ensure stability of the pelvis and lumbar spine, if neutral alignment cannot be stabilized. When there is weakness in the obliques and other abdominals, placing them in this slightly shortened position can help maintain their engagement. This will often

be useful when certain postural tendencies are present (for example, lordosis). When the lower limbs are secure on the Mat or other apparatus in a closed kinetic chain, the pelvis and lumbar spine are ideally neutral.

Allow the two sides of the rib cage to close toward each other during exhalation, softening the back of the rib cage toward the Mat. Avoid overly depressing the rib cage, which will flex the thoracic spine, possibly extending the cervical spine and may deactivate the transversus abdominis.

When flexing, the rib cage will slide toward the pelvis anteriorly. When extending, allow the rib cage to open to facilitate thoracic extension. It is important to not completely relax the abdominals during extension; otherwise a loss of spinal stability will result.

Performing an open kinetic chain exercise with the pelvis and lumbar spine in an imprinted position will increase stabilization. Once enough strength has been developed through the abdominal muscles to achieve stability, a neutral position can be maintained in an open kinetic chain.

EXPERIMENTING WITH SCAPULAR
MOVE AND STABILIZATION
Start supine, with pelvis and spine neutral. Knees flexed, feet abducted hip-distance apart on the Mat. Arms long by sides, palms down.

Scapula Isolations

(ELEVATION, supine)

Inhale Elevate scapulae, lifting shoulders toward ears.

Exhale Return scapulae to neutral, sliding shoulders down away from ears (avoid rounding shoulders forward as they slide down).

Scapula Isolations

(DEPRESSION, supine)

Inhale Depress scapulae, drawing shoulders away from ears.

Exhale Return scapulae to neutral.

Scapula Isolations

(PROTRACTION, seated or supine)

Inhale Protract scapulae, widening between shoulder blades.

Exhale Bring scapulae back to neutral, with feeling of opening collarbone.

Scapula Isolations

(RETRACTION, seated or supine)

Inhale Retract scapulae, bringing shoulder blades closer together.

Exhale Return scapulae to neutral.

elevation

depression

neutral

protraction

retraction

starting position

arms reach to ceiling

arms reach overhead

ribs popping