Exercise of the Week: Scapular Protraction-Retraction

Level: Beginner to Advanced

Specificity: Shoulder stability and strength

Goal: Injury prevention

Equipment: None

This week we'll continue our series on shoulder stability with Scapular Protraction-Retraction. I apologize if the name of this movement brings back haunting memories of high school geometry. The Scapular protraction-retraction movement is designed to promote stability and strength in the shoulder joint. The shoulder joint provides the greatest range of motion of any joint in the human body, but you already knew that from my last few posts. Right?

Anatomy of the shoulder and rotator cuff can be seen here:

Maintaining a healthy shoulder is crucial to success and longevity in volleyball as the shoulder is involved in all the major skills - serving, setting, digging, blocking and hitting. Research shows that weakness and fatigue of scapular-stabilizing muscles (trapezius, rhomboids, serratus anterior) can lead to pain and a decrease in rotator cuff strength. Our exercise this week will promote proper functioning of the scapula.

Start position: Assume a push-up position with hands directly under shoulders and back flat.

Keeping arms straight, retract shoulder blades by squeezing them together as if you were squeezing a tennis ball between them.

Do not go all the way down as you would with a regular push up. This is a rather subtle movement, designed to isolate and strengthen the scapula stabilizers. You will only move a matter of 1-3 inches for this exercise.

Complete the movement by protracting shoulder blades (spread them apart). Now that was easy wasn't it?

Begin with 10-20 repetitions and work up to 50.

To stabilize your scapula and reduce the strain in your neck and upper shoulders incorporate this movement into your routine 1-2 times per week.

Thanks for reading and be sure to check back next week for more beach volleyball conditioning exercises.

See you on the beach!

Eric Hand, MA, CSCS

Exercise Physiologist and Strength and Conditioning Specialist
Fast Twitch Fitness

"We're all athletes. Some of us are just farther along in our training."

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