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Movements of the Scapula

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Elevation:

Definition:Moving the shoulder girdle (scapula and clavicle) superiorly (upward).
Image:
Muscles
Involved:
Exercises:
  • Shrug
  • Scapation with shrug (isolates upper traps)

Depression:

Definition:Moving the shoulder girdle (scapula and clavicle) inferiorly (downward).
Image:
Muscles
Involved:
Exercises:

Upward Rotation (Superior Rotation):

Definition:Moving the inferior angle of the scapula (the bottommost point/tip of the scapula) superiorly (upward) and laterally (outward) away from the vertebral column.
Image:
Muscles
Involved:
Exercises:
  • Forearm wall slide
  • Prone ‘Y’
  • Overhead shrug
  • Face pull

Downward Rotation (Inferior Rotation):

Definition:Moving the inferior angle of the scapula (the bottommost point/tip of the scapula) inferiorly (downward) and medially (inward) toward the vertebral column.
Image:
Muscles
Involved:
Exercises:

Protraction (Abduction):

Definition:Moving the shoulder girdle (scapula and clavicle) anteriorly (forward), and sliding the scapula laterally (outward) along the ribcage, away from the spine.
Image:
Muscles
Involved:
Exercises:

Retraction (Adduction):

Definition:Moving the shoulder girdle (scapula and clavicle) posteriorly (backward), and sliding the scapula medially (inward) along the ribcage, toward the spine.
Image:
Muscles
Involved:
Exercises:

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