SCAPULAR MOVEMENTS: I-W-T-Y
Click on Image to Enlarge
MOMENT ARM STUDIES
THE SCAPULOTHORACIC MUSCLES – SERRATUS ANTERIOR & TRAPEZIUS
Kinesiologic considerations for targeting activation of scapulothoracic muscles – Trapezius
– Paula R. Camargo and Donald A. Neumann – 2019
1
Procedure
– This review provides the anatomy and kinesiology of the trapezius muscle with the underlying intention of understanding how this muscle contributes to the normal mechanics of the scapula as well as the entire shoulder region.
Results
Upper Trapezius: Shrugs with shoulders retracted · Overhead shrug
1
Middle & Lower Traps: Prone I-T-Y · Prone extension · Side-lying external rotation · Side-lying forward flexion · Elevation with external rotation
2
Lower Trapezius: Prone scapular setting
3
EMG STUDIES
UPPER-MIDDLE-LOWER TRAPS + SERRATUS ANTERIOR
– Prone Flexion “Y”, Prone Ab-duction “T”, DB Row, DB Overhead Press
Scapular Muscle Activity from Selected Strengthening Exercises Performed at Low and High Intensities – 2011 – Andersen
– 17 healthy women
Results – High Intensity
Upper Traps: Prone Flexion “Y” 75 ·Prone Abduction “T” 70 · Overhead Press 60
Middle Traps: Prone Abduction “T“ 90 ·One Arm Row 70· Prone Flexion “Y” 70
Lower Traps: Prone Flexion “Y” 70 ·Prone Abduction “T” 70 · One Arm Row 50
Serratus Anterior: Overhead Press 80 · Pushup Plus 70 · Prone Flexion “Y” 55
Exercises
1. DB Prone abduction with external rotation “T“: bench; abduct shoulders with thumbs pointing up until upper arm is horizontal; elbows slightly flexed
2. DB Prone flexion “Y”: bench; flex shoulders with thumbs pointing up until upper arm is horizontal, elbows slightly flexed
3. DB Shoulder (Overhead) Press: sit upright; DBs in front of the shoulders; push DBs straight up until the arms are straight
4. DB One-arm row: 30º from horizontal; one knee on the bench; pulls DB toward the ipsilateral lower rib
5. Push-up plus: push-up position on hands and feet or knees; keep torso rigid; push the body as high as possible off the floor by protracting the scapulas
6. Press-up: sit upright, feet on floor; straight arms; palms on edge of bench fingers pointing forward; dip down moving just the shoulder girdle
7. Ring fallouts: on the knees with the hands in the gymnastic rings, which are suspended just above the ground level
1
UPPER, MIDDLE, LOWER TRAPS + SERRATUS ANTERIOR
– Prone Flexion “Y”, Prone External Rotation “W”, Standing Forward Flexion
Scapular muscle activity in a variety of plyometric exercises – 2016 – Maenhout
– Thirty-two healthy subjects
Results
Upper Trapezius: prone forward flexion thumbs up “Y” 75 · standing forward flexion overhead 45
Middle Trapezius: prone forward flexion thumbs up “Y” 95 · prone shoulder external rotation “W” 85
Lower Trapezius: prone forward flexion thumbs up “Y” 90 · prone shoulder external rotation “W” 90
Serratus Anterior: standing forward flexion 98% · standing external rotation 60% · BOSU pushup 60%
UPPER LATS, INFRASPINATUS, MIDDLE-LOWER TRAPS & ERECTOR SPINAE
– Seated Cable Row, Inverted Body Row, Prone LYT, BB Row
– Lat Pulldown, Chinup, Pullup
What is the best back exercise? – 2018 – Edelburg PDF Link to Edelburg Thesis .
Procedure
– 19 males; resistance-trained; 5 reps @70% 1RM or bodywt; rest 2min; exercises performed in random order
Lat Pulldown: overhand grip; medium width
Pullup: pronated overhand grip; medium width; Chinup: supinated underhand grip; shoulder width
Bent-over BB Row: overhand grip; wrists, elbows shoulders straight line; pulled toward the sternum keeping a flat back
Inverted row: medium-width grip; body straight, heels on floor, arms fully extended; pulled chest toward bar; shoulder blades retracted
Seated Row: Seated pulley machine; V-bar handle; feet on platform, knees bent, straight back; chest up; elbows back to front of stomach
I-Y-T Raises: prone on bench; palms facing for the letter “I”, palms facing for the letter “Y”, palms facing the floor for the letter “T”
Results MVC
Latissimus dorsi – Upper Fibers – Extension, adduction, horizontal abduction, and internal rotation of the shoulder
· Over 100% – pullup > chinup
· 85% → 82% – bent-over bb row > seated row >lat pulldown > inverted row
· 45% → 40% –TRX > IYT Raises
Infraspinatus – External rotation of the shoulder (this is one of the rotator cuff muscles)
· 58% → 50% – IYT Raises > bent over bb row > pullup > chinup > inverted row
· 40% → 35% – seated row > TRX> lat pulldown
Middle trapezius – Upward rotation and adduction of the scapulae
· Over 100% – IYT Raises > bent over bb row > inverted row > seated row
· 80% → 75% – pullup> TRX
· 60% – chinup > lat pulldown
Lower trapezius – Depression of the scapulae
· 80% –IYT Raises
· 62% → 42% – bent over bb row>lat pulldown > pullup >inverted row > chinup> seated row
· 35% – TRX
+ Erector spinae – Extension and lateral flexion of the spine
· 62% – bent over bb row
· 48% → 40% – IYT Raises > pullup > chinup > inverted row > seated row
· 28% → 20% – TRX> lat pulldown
1
UPPER-MIDDLE-LOWER TRAPS, RHOMBOID, LEVATOR & SA, PEC MINOR
– Scaption, Towel Wall Slide, Banded Elevation with External Rotation
Superficial and Deep Scapulothoracic Muscle EMG Activity During Different Types of Elevation Exercises in the Scapular Plane – 2015 – Castelain
Results for Exercises with Load
Serratus Anterior: scaption 55 –towel wall slide 50 –elevation with external rotation thera-band 45
Pectoralis Minor: towel wall slide 40 –scaption 30– elevation with external rotation thera-band 25
+ Upper Trapezius: scaption 40 – towel wall slide 35 – elevation with external rotation thera-band 30
+ Middle Trapezius: scaption 25– elevation with external rotation thera-band 25 – towel wall slide 15
+ Lower Trapezius: elevation with external rotation thera-band 30 – scaption 25– towel wall slide 15
+ Rhomboid Major: towel wall slide 40 – scaption 40 – elevation with external rotation thera-band 25
+ Levator Scapulae: scaption 35 – elevation with external rotation thera-band 30 – towel wall slide 25
1