In Part 1 of this 2-Part article, we review scapular stability, why it’s important and the fact that training it does not happen in isolation. We also covered some of the big players, namely strength and motor control of the cuff as well as tissue quality of the internal rotators. Today, in Part 2, we’re going to sum up the rest of the big players and talk a bit about putting it all together.

Let’s go…

C. Weak Scapular Retractors and Protractors (mid/lower traps and serratus)

Trapezius – The typical pitcher will lose upward rotation over the course of a season. The Trapezius muscles are a common group that need to be strengthened in order to “re-educate the scapula to upwardly rotate. They can be divided into an upper, middle, and lower portion because the fibers run at different angles and do different actions.

Prone Trap Iso Hold

Serratus Anterior – Its action is to pull the scapula forward and around the rib cage (protract) – basically, pulling your shoulder blades apart. It also holds the scapula against our rib cage allowing better scapulothoracic movement when trying to get overhead. If this muscle is weak, we can sometimes see what is referred to as “winging” from the rib cage.

D. Firing Time of the Cuff / Putting it All Together

These two drills train both the trapezius and serratus as well as rotator cuff strength. Basically, these two train BOTH the cuff and the stabilizers at the same time by first focusing on getting the scap back and onto the ribcage and then the humerus (arm) in the glenoid (socket).

Scap Retraction to Low Row

This next drill actively counteracts the distraction force created by the band by pulling the scapula back onto the rib cage. WHILE AT THE SAME TIME, we challenge the rotator cuff with rhythmic stabilizations while the cuff is centered in the glenoid.

Band Distractions with Perturbations

Using Loaded Variations – Any time you do any exercise that involves holding weights in your hands, you’re forcing the rotator cuff to fire reflexively as well.

Waiters Walks or Bottoms-up Carry

We like to break these 4 categories up into a 4-5 day program year-round. This ensures us that shoulder health is being addressed from “all sides-all year”.

A typical 5-day program flushes out something like this:

- Days 1&4 – Strength / Motor control ER – Stabilizations
- Days 2& 3 (5) – Strength / Motor Control IR – Serratus / Mid-lower Traps

Try these out, your arm will thank you for it.

See ya’ in the gym…

By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)

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