Scapula
Scapula: The Shock Absorbers of the Shoulder
With spring finally arriving in Calgary, it is time to transition into “spring mode”.
Whether you are grabbing your poles for a long day of hiking, prepping for fun mountain bike trails, aiming for a new climbing grade, or just want to spend a day in the garden pain-free, your body needs to be ready for the increased demand.
To kick off our Spring Tune-Up series, we are focusing on one of the most overlooked parts of the upper body: the Scapula (your shoulder blades).
Why the Scapula Matters
We often think of our legs as our primary shock absorbers, but the scapula is the first line of defense for your upper body. It acts as the critical bridge between your shoulder joint and your ribcage.
When your scapula works in coordination with the rest of your system, it has an incredible ability to absorb force. For hikers, your scapulae are also essential for managing the repetitive impact and weight distribution that comes with using trekking poles. It is even more critical in sports like climbing and biking, where the upper body takes on even more load and force.
If the scapula isn’t playing its part, your other joints take the brunt of the impact, leading to fatigue and a higher risk of injury.
Spring Tune-Up: Scapula Drills
To keep your shoulders reactive and ready for adventure, your training needs to reflect the different ways the scapula actually functions. We’ve broken these down into Tensile and Elastic options:
- Tensile Drills: These rely on deliberate muscle contractions to control and change your shape, building the foundational strength your joints need.
- Elastic Drills: These tap into your body’s ability to store and release energy, training your tissues to handle dynamic, high-velocity movement.
Incorporate both to ensure your “shock absorbers” are as strong as they are springy.
TENSILE Drills:
Scapular CARs, Push & Pull
Aim for 10-15 reps, 2 sets –
Scapular Push-Up: Focus on the protraction and retraction of the blades against resistance.
Scapular Overhead Push: Focus on elevation and depression of the scapula against resistance.
Scapular Pull: Build foundational strength in the hanging or pulling position.
Scapular CARs: Controlled Articular Rotations to improve active range of motion.
ELASTIC Drills:
Hanging Bounce, Side Swings & Elastic Push-ups
Aim for 15 – 30 seconds of work per version, 2 sets and rest as needed between drills –
Teaching the tissues to react and absorb weight dynamically.
Need a more Personalized Approach?
If you’re dealing with a lingering shoulder issue or want a professional eye to help you optimize your movement for the upcoming season, our team is here to help.
Whether it’s physiotherapy, chiropractic care, or massage therapy, we specialize in helping active people move better and stay injury-free.