Scapular Exercises by Muscle Flashcards

1
Q

Serratus Anterior

8

A
  1. Dynamic Hug
  2. Push-up with Plus
  3. Shoulder Abd (in scaption above 120*)
  4. Flexion
  5. SA Punch
  6. Push-up Plus on Knees
  7. Diagonal Flexion/H. Flexion, ER
  8. Wall Slide
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2
Q

Upper Trapezius

3

A
  1. Rowing
  2. Military Press
  3. Horizontal Abd (in ER)
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3
Q

Middle Trapezius

6

A
  1. Horizontal Abd (neutral)
  2. Shoulder Horizontal abd
  3. Overhead Arm Raise (in line with low trap)
  4. Horizontal Abd (in ER)
  5. Prone Extension
  6. Wide Grip Rowing
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4
Q

Low Trapezius

5

A
  1. Abduction
  2. Rowing
  3. OH Arm Raise (in line with low trap)
  4. Horizontal Abduction (in ER)
  5. Prone ER
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5
Q

Rhomboids

3

A
  1. Horizontal Abd (in neutral)
  2. Scaption
  3. Abduction
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6
Q

Levator Scapula

3

A
  1. Rowing
  2. Horizontal Abduction (in neutral)
  3. Shoulder Shrug
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7
Q

Pectoralis Minor

3

A
  1. Press-Up
  2. Push Up with Plus
  3. Forward Punch
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