Scapular Isolations

Scapular Isolations are exercises designed to improve the mobility and stability of the shoulder blade (scapula). These exercises strengthen the muscles around the shoulder blades, which is essential for healthy shoulder function and injury prevention.

Correct Performance of Scapular Isolations

Follow these steps to perform Scapular Isolations correctly:

1. Stand upright with your arms at your sides and relaxed shoulders.
2. Slowly pull the shoulder blades together (retraction), as if you are trying to squeeze something between them.
3. Hold this position for 2-3 seconds.
4. Slowly release the shoulder blades back to neutral position.
5. Push the shoulder blades forward (protraction), as if you are trying to reach something in front of you without moving your arms.
6. Hold this position for 2-3 seconds.
7. Repeat the exercise 10-15 times in each direction.

Common Mistakes to Avoid

To get the most out of Scapular Isolations, avoid the following mistakes:

• Using the arms: Focus on moving the shoulder blades without involving the arms.
• Excessive movement: Avoid exaggerating the movement; small, controlled movements are most effective.
• Tension in the neck: Keep the neck relaxed and avoid lifting the shoulders up towards the ears.

Modifications and Variations

Adapt the exercise to your level:

• Beginners: Perform the exercise sitting for better control and stability.
• Advanced: Add light dumbbells to increase the resistance and further challenge the muscles.

Number of Repetitions and Sets

Perform 2-3 sets of 10-15 repetitions in each direction, depending on your level and comfort.

Breathing

Breathe evenly and controlled throughout the exercise. Inhale as you prepare the movement and exhale as you perform it.

Video Demonstration

Watch this video for a visual guide to properly performing Scapular Isolations: