Best video on KZread on this subject by far (and I've watched a lot). I feel others have given misinformation. Thank you so much.

@rehab-umovementperformance

Жыл бұрын

Thank you! Very happy that you enjoyed it and found it informative! Thanks for taking the time to say so 🙏😉😊

Been struggling with the typical "squeeze your shoulder blades together" advice. Few minutes in and I can feel a better mind body connection. Perfectly explained

@rehab-umovementperformance

10 ай бұрын

That is so awesome to hear! Happy it was helpful! :)

Thank you! "If you've seen my capsule on the two functional positions..." lol, I love it! Capsule health on the brain = PT's priorities are high-quality! :-D

This is awesome and this is a very good video. Thank you for the information and keep it up.

@rehab-umovementperformance

3 ай бұрын

Thank you, happy it was helpful :)

One of the best videos on this topic! Thanx

@rehab-umovementperformance

Жыл бұрын

Thank you, happy you appreciate it! I think the intentions are always good, for sure, but taking the time to make sure clients understand (and feel) what's behind the cue is key!

thank you for this video. Just started training and this really helps with learning the rowing movement.

@rehab-umovementperformance

Жыл бұрын

You are welcome! So happy it helped you! :)

Thank you so much for posting this video. Your explanation (including multiple demonstrations) as to why the "shoulder blade squeezing cue" is incorrect is both succinct and clear. I also need to add that I did not come away from your lesson feeling like a nincompoop - I came away feeling enlightened. Yes - I admit. I am one of those personal trainers who has used the "squeeze the pencil between your shoulder blades cue" multiple times. Keep on keeping on. In appreciation, LJF

@rehab-umovementperformance

Жыл бұрын

Thank you for your very thoughtfull comment, I really appreciate it! I too used the "squeeze" cue way back when - this business is a continuous learning process (from the science to the practice and experience ;) So glad that you came out feeling more empowered, that is really the goal :) Many thank and all the best to you!

Great series thank you!

@rehab-umovementperformance

2 жыл бұрын

Thank you, appreciate it!

thank you for this! im recently getting started with rows, so this clarification is perfect!

@rehab-umovementperformance

Жыл бұрын

So happy it helped! All the best on your journey!

Great video. Surprised you are not more popular. I like the way you explain everything, not too much medical jargon that makes other videos on KZread a chore to watch, and not too simplistic either where someone just shows something and says "Do it like this". You kept me watching every second instead and I came away knowing more. Thank you.

@rehab-umovementperformance

2 жыл бұрын

Thank you so much! The idea really is to keep it simple and I hope to reach more and more people 🙏😊

@maximumsec

2 жыл бұрын

@@rehab-umovementperformance I hope so too!

@aprilhassell1747

2 жыл бұрын

I'm shocked she's not more popular.

Good stuff, practical and well explained

@rehab-umovementperformance

8 ай бұрын

Thank you, appreciate that and happy it is helpful 💪

Wow thanks for that! I was never able to perform clean scap pullups by squeezing my scapula as everyone teach us to do on YT, but then 1 year ago i naturally started to initiate the movement by protacting/externally rotate the shoulders and...bingo! It is so much easier, feels natural and totally pain free. I was looking for a confirmation and here you are. Merci!

@rehab-umovementperformance

Жыл бұрын

Nice! I think the "squeeze" cue is used because people have better access to the feeling of squeezing, but the better answer is to teach better awareness and control ! Glad you found it ! :)

This is so helpful! I was just researching for the correct form

@rehab-umovementperformance

Жыл бұрын

So happy to hear! Glad it was helpful for you! 🤗

Thanks for this video, been trying to get my first pull up and focusing on Scapular retraction. All the cues I've seen have mentioned squeezing the shoulder blades but this feels much more natural. Can't wait to try it at the gym! :)

@rehab-umovementperformance

Жыл бұрын

Happy it helped! Let me know how you do! :)

As a former D1 Swimmer, I always had a "strong" back but eventually limited my mobility from excessive lifting. I coach as a part time job/hobby and have my athletes start with shoulder mobility as part of their dryland routine before anything else. So important for an effective stroke.

@rehab-umovementperformance

Жыл бұрын

Definitely so important to maintain that mobility, especially in a high-demand sport for the shoulder like swimming. Thanks for sharing that!

great explanation 👌

@rehab-umovementperformance

2 жыл бұрын

Thank you! Glad you enjoyed the video 🙂

To squeeze a lot my shoulders blades while doing bench press really helps to not feel pain in my frontal shoulder muscle. While doing the back workout, it should help me activate more the dorso muscles, but it's not making any difference, so i'm gonna follow your knowledge.

Great knowledge & delivery. 👌 Take my sub.

@rehab-umovementperformance

Жыл бұрын

Thank you! Ps: What does take my sub mean? ;)

Thank you! Depression of the scapula is always left out when queueing for bench press too!

@rehab-umovementperformance

11 ай бұрын

You're welcome! Indeed it is, and often people need more awareness of scap movement to start !

Wow excellent

@rehab-umovementperformance

5 ай бұрын

Thank you, glad you enjoyed it! 🙏

Thx for this tutorial about rotation of scapula when row, pullups

@rehab-umovementperformance

Жыл бұрын

You're welcome, glad you enjoyed it!

@Hitman2000PL

Жыл бұрын

@@rehab-umovementperformance i told this to my friend physiotherapist today and he agreed with that, good job, I tested this too and this is a lot better

@rehab-umovementperformance

Жыл бұрын

@@Hitman2000PL It always depends on the context of what you are trying to do - the scapula has coordinated movement with the upper extremity, so creating that stable base is really more complex than simply squeezing the shoulder blades and also depends on where you are in the range of motion ;) Glad this helped you!

In calisthenics we do extra workouts for scapula to end the session. Scapula pullups, rows, push ups dips, handstands and etc. Squeeze them blades.

@rehab-umovementperformance

Жыл бұрын

Definitely a lot of work to do for calisthenics and sometimes the context calls for more (or less) squeeze :)

@kchuen

Жыл бұрын

I think a better cue is thinking your shoulder blades are sliding close like elevator doors. This way you don’t over tense up your upper back which squeezes your rib cage in the back and open it up in the front.

@rehab-umovementperformance

Жыл бұрын

@@kchuen Elevator doors still make me think of a focus on retraction, which is a little different than what we're looking for here

Great video. Here's a question: when doing a pull up, I tend to experience pain where the tricep meets the shoulder. I feel this after I rotate the scapula, so I'm not sure what I'm doing wrong. Any insight? Thanks

@rehab-umovementperformance

Жыл бұрын

Hi ! Thanks! Hard to say, unless you are being too aggressive with the rotation? Unfortunately, I don't have the immediate answer. Any similar pain/feeling on other pulling (or pushing) exercises?

Also I do hanging from a bar to decompress my back. Do you think still make a active awareness to press my shoulders back while hanging? I do like your logic by the way

@rehab-umovementperformance

Жыл бұрын

I think you should still keep your shoulders "active" as you hang from the bar - not squeezing them back but as explained in the video. You will still get the decompression from the weight of your legs ;)

Thanks for the video I have a question regarding the incline bench press, some trainers suggest that squeezing the shoulder blades and pushing/retracting them down will give more isolation to the chest muscle in general and the upper part of it in specific. I was wondering what are your thoughts on that?

@rehab-umovementperformance

Жыл бұрын

Hi Harith! Good question! First, because of the angle of the bench, the inclined bench press will target the upper fibers of the pecs. Independent of that, scapula retraction is common on the bench press exercise, the goal being to create a more stable platform to push from. For the average lifter, the concept is similar to what I discuss in this video, but some lifters will over-emphasize the retraction as well as the thoracic extension in order to decrease range of motion to the chest. Hope that helps!

@harithabdulrasoul2673

Жыл бұрын

@@rehab-umovementperformance thanks for the reply and wishing you all the best.

@rehab-umovementperformance

Жыл бұрын

@@harithabdulrasoul2673 You're welcome and all my best to you! :)

Question my pt gave me shoulder squeezes for my cervical neck bulge Believe it or not it's the only exercise that seems to help it. Does that make sense? Is it cause it over activates that area? My bulge disc are c6 and c7

@rehab-umovementperformance

Жыл бұрын

Hmmm, interesting question and to be honest, I am not sure without some input from your pt as to why that choice of exercise. Most importantly though, if it helps, that is definitely a step in the right direction and the context here is different than what I discuss in the video. So I'd say keep at them if they help manage your pain!

I wish could see u discuss this in terms of lateral raises

@rehab-umovementperformance

6 ай бұрын

It wouldn't be entirely different, the difference being when you're doing a lateral raise (essentially abduction in the frontal plane), the glenoid has to face laterally, so you need to stabilize the scap to keep the glenoid facing laterally while it does its upward rotation through the range. So you still wouldn't do a "squeeze the shoulder blades" as you would not want an exagerated retraction. This is a good question/idea for a next video ;) Thanks!

@OliviaBloomLuxuryCo.-hn1do

6 ай бұрын

@@rehab-umovementperformance I never used to squeeze then I see and hear all the trainers say squeeze so, I squeezed. I’ve been lifting for a couple of years it never hurt the top of my back until I did that!

@rehab-umovementperformance

6 ай бұрын

@@OliviaBloomLuxuryCo.-hn1do Sorry to hear that! I'm glad this video has helped :)

Yes, but what about the bench pressing variations ? Is retracting necessary during such lifts? I feel terrible pain in my upper back the day after benching, but everyone on the platform says it's an all time requirement during these movements.

@rehab-umovementperformance

Жыл бұрын

In bench press, you want the to create a flat surface on the upper back to push against the bench (and bar) and this is achieved with retraction. The intensity of this may change with context, for example, in powerlifting with the intent of having a significant arch. Either way, I don't think pain is ever normal, so it all depends on whether the pain you are feeling is from the retraction or a technical error in your lift. Hope that helps :)

Hey, I love the video! I have one question, when I do a push up I automaticlly retract my scapulas, but my physiotherapist told me that it's not correct and I should keep my scapulas neutral during the whole movement. So I now am trying to protract scapulas (pushing my shoulders forward). Do you think it's correct? thanks in advnace

@rehab-umovementperformance

Жыл бұрын

Hi Martin! Great questions! Often what we look at during the push-up is for excessive retraction of the scapulae. What I mean by that is that, as soon as the elbows unlock, the scapulae come together and/or the shoulders shrug excessively. What you want is to use the same strategy as in this video, a subtle retraction and depression, like screwing your hands outwards slightly, and then lowering yourself towards the ground, while still focusing on slightly pushing the ground away - if that makes sense. This is the difference between decelerating yourself towards the ground vs having your bodyweight push you towards the ground as soon as the elbows unlock. Whew - that was long, guess I will have to make a video on the push-up ;) Let me know if that helps!

@martinkousal3209

Жыл бұрын

@rehab-umovementperformance Thanks, I got it! I am sure that many people would appreciate a pushup video :)

@rehab-umovementperformance

Жыл бұрын

@@martinkousal3209 Will keep it on my list ;)

Hey Rehab-U, It makes a lot of sense how you said pulling shoulders down in the pull-up position isn’t a good choice. What do you think about depressing shoulders before rowing as I've read depression can lead to external rotation?

@rehab-umovementperformance

Ай бұрын

@@petershaw6346 Yes, a subtle retraction and depression as explained in the video is great for a row ;)

@petershaw6346

Ай бұрын

@@rehab-umovementperformance thanks for the clarification!

Hanging at the end range of motion. Can it cause injury? I was doing this for 2 1/2 minutes and now I'm having trouble with the levator scapulae. I'm just trying to rule out ways that could have caused the injury. Thanks

@rehab-umovementperformance

Жыл бұрын

Well, if it was a full "dead" hang, it could be, but hard to say for sure. Lev scap tends to kick in if somethings up with the cuff/ST muscles or cervical spine.

in an upper back row with a wide grip. So should we do that scapular depression (lower the shoulders and rotate them externally) and let the scapula move freely? And another question, should the elbows exceed 90 degrees or is it harmful to take them too far back?

@rehab-umovementperformance

5 ай бұрын

Same subtle retraction and depression with a wide grip pronated row. Most people will cue to keep the elbows slightly tucked. Pull to the sternum/diaphragm should be the range, while keeping the forearms vertical (how far back your elbows go really depends on your morphology, assuming form is good) ;)

@juancito762

5 ай бұрын

@@rehab-umovementperformance last question and in the trap 3 raise or variants for lower trapezius. Would retracting and depressing the scapula before raising the arm be wrong? Would only the arm be raised naturally without depressing the scapula first?

@rehab-umovementperformance

5 ай бұрын

@@juancito762 Great question and the one thing to remember is that if the scap is starting in the wrong position, you may get the wrong path and therefore, the wrong muscles. Kind of pressing on the gas pedal when the car is facing the wrong way. So you indeed want to get the scap in the right starting position. Again, this will usually depend on the individual, the exercise, the position, how the exercise is performed and what the intention is ;)

Hey i have a question About the scapular hymeral rythm. For example in Push ups in the negative Phase we have a Slight retraction of the shoulderblades without activly pulling it back so it Happens automaticly and protract at the top. How is it in pulling Movements ? Dthe same occure? For Example if i Start i have protract positions than i pull with my arm and have a slight retraction at end or did in Need to pull my shoulders back with the Rhomboids before I Start pulling

@rehab-umovementperformance

Жыл бұрын

Great question - yes, there is natural, coordinated movement between the scapula and the humerus (or arm). Essentially because as the arm moves in different planes of movement, the glenoid will face more anteriorly or more laterally. For example, if you were doing a wide grip row, you would find that you get a lot more retraction of the scapula at the end range vs a narrow-grip row where your elbows stay tucked in close to the body. And naturally in the starting position, the scap will be a little more protracted, so there does not need to be a focus on retracting the scap hard before pulling (it will happen naturally as you near the end range, as it does in the push-up example you stated). All this is a quick, simplified explanation, but I hope it makes sense along with the info in the video. Thanks!

@emredoener9747

Жыл бұрын

@@rehab-umovementperformance thank you very much

@rehab-umovementperformance

Жыл бұрын

@@emredoener9747 You're welcome! Hope it helps!

@emredoener9747

Жыл бұрын

@@rehab-umovementperformance the thing was That trainers say always retract first to Activate your back so its literally Not true. It means That i can pull with the humerus and the retracting Happens Naturally i dont need to squeeze activly back. Sorry for my Bad english its not my main language.

@rehab-umovementperformance

Жыл бұрын

@@emredoener9747 This is exactly where I use the information provided in this video vs saying to "squeeze the shoulders back" :)

If you had a cue for correct posture instead of 'pull shoulders back' what would that be?

@rehab-umovementperformance

2 жыл бұрын

Ideally, you have taught the correct position first... remember, the cue is to remind but it doesn't teach. The problems with "squeeze the shoulder blades" is you may just get excessive shrugging if you haven't first taught your client what the intended result is. Many people use 'shoulder blades in back pocket". Whatever cue you do use, you have to first set the intended result. I know that's not a direct answer to your question but the idea is we cannot use a cue and hope that learning takes place. 😊

What about squeezing shoulder blades as an exercise itself? Not as a cue prior to lifting? I have a rounded back and it feels like there is an 'overstretching' of the whole area due to poor posture at the computer and squeezing brings some 'tension' back? Thanks 👍

@rehab-umovementperformance

6 ай бұрын

Of course, as a movement that takes you out of a sustained posture, especially if it is symptomatic, it is OK. It is an even better idea to constantly vary your positions when you work at the computer, like sitting to standing, for example. Hope that helps! ;)

Is there some excersices I can do to fix pain from years of back and down excersices?

@rehab-umovementperformance

Жыл бұрын

Hey! Hard to give one or two specific exercises but you certainly have to put a lot of conscious awareness into the right positioning to start. The prone retract and reach exercise is a great first step for this. Of course, there would also be a need to assess what else is triggering and/or contributing to your pain so that can be included in the intervention and programming...and of course confirm whether the pain is related. Hope that helps somewhat!

@kayaking1000

Жыл бұрын

@@rehab-umovementperformance I think what finally did it was dead hanging. I was dead hanging for 2 1/2 min. Im 63 year's old and have a lot of endurance in my hands and arms. I was not performing properly, I was literally dead hanging

@rehab-umovementperformance

Жыл бұрын

@@kayaking1000 There could be a number of things going on... hard to say unfortunately. That said, working on restoring scapulothora cic force couples never hurts but I would see someone for a fuller assessment ;)

@kayaking1000

Жыл бұрын

@@rehab-umovementperformance Your right, I need to get it checked out. I refuse any pain killers so it's been challenging try to fix something when you don't know what it is. Also forward head posture from devices don't help, seems to be an epidemic these days. Thanks for replying. I wil like and subscribe

So is the feeling more of a rotate back push the shoulder down versus a reverse squeeze?

@rehab-umovementperformance

2 ай бұрын

It's a very subtle retraction and depression to help improve pulling mechanics...but you can't squeeze the shoulder blades because then the glenoid (of the scap) would no longer be facing forward at the beginning of the pull, when the arms are out in front. Hope that helps ;)

@kevinquigley3

2 ай бұрын

@@rehab-umovementperformance very helpful. Thank you!

And what about the chest training? Many coaches say, you have to pull your shoulder blades back and down?

@rehab-umovementperformance

2 жыл бұрын

Well, it depends. For the bench specifically, scap retraction is certainly important - it is a very technical lift. Outside of the powerlifting realm, for regular pressing exercises, I don't tend to exagerate retraction, just a sublte retraction and depression like in the video

As a cricketer i want a full week gym schedule of strength training

@rehab-umovementperformance

Жыл бұрын

Indeed, strength training is super important!

Hi thx. I stared to shrug when doing shoulders and cheast.. now i suffer with rhomboid pain... so i will stop doing shrug

@rehab-umovementperformance

Жыл бұрын

Sorry to hear that ! Could be the shrugging indeed as rhomboids would be involved. If the pain goes away now that you've stopped, that does give you some direction :)

@mojay99

Жыл бұрын

Obs i mean scapela retraction caused me rhomboid pain× same thing ?

@rehab-umovementperformance

Жыл бұрын

@@mojay99 Yes, same idea ;)

Depresión scpaular is correct ?

@rehab-umovementperformance

5 ай бұрын

It's like a subtle retraction and depression :)

You're supposed to squeeze them together on squats & bench press ?

@rehab-umovementperformance

Жыл бұрын

Hi there! Scapula retraction is common on the bench press exercise, the goal being to create a more stable platform to push from. For the average lifter, the concept is similar to what I discuss in this video, but some lifters will over-emphasize the retraction as well as the thoracic extension in order to decrease range of motion to the chest. As for the squat, indeed you want to pull down on the bar which will create some scap retraction, although it is more the contraction of the lats that we are looking for ;) Hope that helps!

What about rehab exercise for shoulder impingement?

@rehab-umovementperformance

11 ай бұрын

There are a bunch of exercises on the shoulder on the channel 😊browse or type shoulder in the search box

@707SonomaComa

11 ай бұрын

@@rehab-umovementperformance they are all fantastic videos! Thank you for them. My shoulder impingement is if I lay on my back on the floor and try putting both hands behind my lower back my right shoulder pops way up in the air, won't stay flat on the ground like the left one. I have never seen that demonstrated on a video before. And of course the raising hand over head or trying to get a glass out of the cupboard.

@rehab-umovementperformance

11 ай бұрын

@@707SonomaComa Happy it helped! From what you describe, sounds like you may have some restriction in the posterior-inferior aspect of the shoulder (off the record, of course, since I cannot assess you ;). You can have that assessed thought, and then there are specific exercises you can use to create change and improve your shoulder movement.

@707SonomaComa

11 ай бұрын

@@rehab-umovementperformance I will look through your videos to find an exercise for that. Thank you.

So you're saying don't squeeze then pull, but instead press your shoulders down and as you pull, keep your shoulders down and gradually squeeze the scapula at to the end range of motion?

@rehab-umovementperformance

Жыл бұрын

It is a subtle retraction and depression, not a squeeze. And from there, as you pull, the scapula will naturally move into slightly more retraction. If you squeze hard at the beginning, you risk shrugging the shoulders up and this will change the rest of the pull. There is also a complete article on the blog with more details 😊

@rehab-umovementperformance

Жыл бұрын

rehab-u.com/stop-telling-clients-to-squeeze-the-shoulder-blades/

real

@rehab-umovementperformance

6 ай бұрын

🙌

His back looks like a bitten lion's.

Dude's back is a roid mess.