The shoulder is a very important joint in our body as it allows a wide variety of movement in different ranges. Most of us are aware of movements such as vertical and horizontal pressing and pulling as well as abduction (movement away from your body) and adduction (movement towards your body) of our arm but we often neglect 4 crucial movements which are retraction, protraction, depression and elevation of the shoulder blade.
Retraction, protraction, depression and elevation is how the shoulder blade (scapula) moves forwards, backwards, down and up and is about having control over your scapula and how these can make the other movements such as pressing and pulling better and more efficient.
Let’s keep in mind that we need our shoulders to function properly not just to be able to create bigger muscles in the gym, but also to prevent injuries in throwing sports as well as our daily lives such as reaching for things in your cupboards or just simply sitting at your desk.
Below we are going to discuss a few exercises that you can use to make your shoulders stronger by making sure they are healthy and free to move by learning how to move our scapula and how to activate and fire the smaller stabilisation muscles around the shoulder.
Need help to work on your shoulders or you'd like to prevent injuries while getting stronger? Feel free to get in touch and ask any questions!