What are good "scapular" exercises for pitchers that will help to increase scapular upwards rotation as well as just strengthening the upper back and muscles that attach to the scapula in general?
There's an excellent paper titled "Differences in Scapular Upwards Rotation Between Baseball Pitchers and Position Players" that is well worth reading. For those who want the short version, here's what the excerpt says:
The periscapular muscles are:Conclusion: Baseball pitchers have less scapular upward rotation than do position players, specifically at humeral elevation angles of 60° and 90°.
Clinical Relevance: This decrease in scapular upward rotation may compromise the integrity of the glenohumeral joint and place pitchers at an increased risk of developing shoulder injuries compared with position players. As such, pitchers may benefit from periscapular stretching and strengthening exercises to assist with increasing scapular upward rotation.
- Trapezius
- Serratus Anterior
- Pectoralis Minor
- Levator Scapulae
- Rhomboids (minor/major)
Band Pull-Aparts
https://www.youtube.com/watch?v=6aLhmc_mg0g&feature=youtu.be
Levator Scapulae and Upper Trapezius Stretch
Face Pulls
https://www.youtube.com/watch?v=AnYFA3tI9Qg&feature=youtu.be
Scapula Push-Ups (the Perfect Pushup is useful for this exercise)
3 comments
In reply to phil: “My physio told me not to do scapular pushups for slight winged scapular. First i…”
Hey Phil, just discovered Driveline recently and this article today. I’m a Physio who might be able to provide a response, if you get this.
I love the band pull-apart to loosen the shoulders prior to tennis, golf, swimming, and biking. It is especially good for tennis serve.
My physio told me not to do scapular pushups for slight winged scapular. First is she wrong and secondly what reasons would she have for saying this.
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