Scapular Muscles

Question 1

Majority of people are _____ trap dominant and weaker in what 3 other muscles?

Answer 1

upper

• lower trap
• middle trap
• SA

Question 2

Strengthening of scap typically focuses on exercises that activate what muscles? While minimal activation of what?

Answer 2

• lower & mid trap, and/or SA

- minimal activation of upper trap

Question 3

Proximal ______ leads to distal ______

Answer 3

stability

mobility

Question 4

What are research supported lower trap exercises?

Answer 4

• Side-lying ER
• Prone ER with shoulder abd. to 90
• Side-lying forward flexion
• Prone horizontal abd at 100 degrees forawrd flexion with ER (Ts)
• Scapular retractions (Ws)
• Prone Ys

Question 5

What are research supported middle trap exercises?

Answer 5

• Side-lying ER
• Prone ER with shoulder abd. to 90
• Side-lying forward flexion
• Prone extension (Is)
• Scapular retractions (Ws)
• Prone Ys
• Prone unilateral row

Question 6

What are research supported Serratus anterior exercises?

Answer 6

• High row exercise
• Scaption with ER
• Forward flexion
• Serratus punch
• Dynamic hug
• Push up plus
• Bench press

Question 7

As rehab progresses, strengthening should be more…

Answer 7

• functional
• reduce support/assistance to scapula
• PNF technique effective