Scapular Isolations

Scapular isolations are an exercise that focuses on improving shoulder mobility and strengthening the muscles around the shoulder blades. These exercises are important for building stability and control in the shoulder area, which is essential for preventing injuries and improving functionality in activities such as weight lifting, swimming and daily movements. Scapular control can also help improve posture and reduce tension in the neck and upper back.

Correct form and technique

Follow these steps to perform scapular isolations with proper technique:

  1. Start standing, sitting, or hanging from a pull-up bar. Keep your back straight and your shoulders neutral.
  2. Squeeze your shoulder blades together (as if you're trying to squeeze them together), hold for a moment, and slowly release them back to a neutral position.
  3. Then push your shoulder blades apart without moving your arms and repeat the movement 10-15 times.

Focus on using the muscles around your shoulder blades rather than your arms to perform the movement.

Common errors

Here are some common mistakes to avoid during scapular isolations:

  • Moving the arms: A common mistake is to use the arms instead of the shoulder blades to perform the movement. Focus on keeping your arms relaxed and isolating the movement of your shoulder blades.
  • Lift your shoulders: Make sure to keep your shoulders down and avoid pulling them up towards your ears while doing the exercise.
  • For fast movement: Do the exercise slowly and controlled to achieve optimal muscle activation.

Modifications and variations

Depending on your fitness level, you can try these variations:

  • Beginner-friendly: Perform the exercise sitting or standing without weights to focus on control and muscle activation.
  • Advanced variation: Hang from a bar and perform scapular isolations to challenge the muscles in the shoulder blades even more.
  • Increased resistance: Use rubber bands or weights to increase the intensity of the exercise and strengthen the muscles around the shoulder blades.

Number of repetitions and sets

For optimal strength and control, perform 2-3 sets of 10-15 repetitions , depending on your fitness level.

Breathing technique

Inhale as you pull your shoulder blades together, and exhale as you push them apart. This helps maintain control and stability throughout the movement.

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