Baseball Development: Creating Functional Scapula Control – Part 2

The intricate role of the scapula during overhead and throwing motions was discussed in Part 1 of Baseball Development: Scapula Functional Control. Scapular upward rotation is not the only action that contributes to a healthy throwing shoulder. Voight & Thomson¹ state that, “Since the origins of the rotator cuff muscles arise from the scapula, an effective exercise regime for rehabilitation should include improving the strength and function of the muscles that control the position of the scapula.” Strengthening the musculature that directs the scapula is critical, but the following exercise will target the functional aspects of muscle control.

Correctional Exercise - Forearm Wall Slides²:

Set up by facing a wall in a split stance (right leg forward, left leg back) with both forearms in contact with the wall, elbows flexed at 90°. To aid in achieving full forearm contact with the wall protract the scapulae (move the shoulder blades away from the spine). Initiate the movement by posteriorly tilting the scapula and steadily slide the arms up the wall. Maintain full forearm contact and a neutral spine. Make sure that the rib cage does not flare at the top position. When the arms reaches end range of motion steadily slide the arms back down to the starting position. Focus on moving the arms up the wall by upwardly rotating the scapula versus using the upper traps to shrug the arms up.

Two main facts are of great concern and must be stated: One, it is critical to first remember that each individual athlete is undeniably an ‘individual’. Meaning, each athlete is going to present their own specific strengths and weaknesses; therefore, taking the one size fits all or cookie-cutter approach to rehabilitation, training and coaching does not work! Secondly, as much as society loves immediate gratification and instant results, to truly make improvements or become successful, dedication and commitment are two components of the equation that cannot be left out. The only way that corrective exercises work, is if they, the exercises, are worked.

¹Voight, M. L. & Thomson, B. C. (2000). The role of the scapula in the rehabilitation of shoulder injuries. Journal of Athletic Training, 35(3), 364–372. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1323398/?page=8

²Cressey, E., Hartman, B., & Robertson, M. (2009). Assess & correct: Breaking Barriers to unlock performance. Indianapolis, IN: Indianapolis Fitness and Sports Training.