Depressed scapula, also known as “slumped posture,” refers to a posture in which the shoulder blades are pushed downward towards the spine. This posture can be caused by poor posture habits, sedentary lifestyle, and weakness in the upper back muscles. A depressed scapula can lead to shoulder pain, neck pain, and upper back pain, among other symptoms. Here are some exercises designed to correct a depressed scapula and improve posture.
1. prone scapular depression and retraction exercise
The prone scapular depression and retraction exercise is a powerful exercise that helps to reinforce the shoulder girdle and improve posture. This exercise is done in the prone position, with the head resting on a towel roll and the arms at the sides with palms facing down. The movement involves bringing the hands towards the feet to drop the shoulders and gently squeezing the shoulder blades together before lifting the arms parallel to the body. This exercise helps to strengthen the upper back muscles, including the trapezius muscle, which is responsible for scapular retraction.
2. scapular retraction/depression strengthening isometric, prone, elbows bent
Another exercise that can be done in the prone position is scapular retraction/depression strengthening isometric, which helps to engage themiddle and upper back muscles. This exercise involves positioning the hands over the head with the elbows bent, and then elevating the forearms while keeping the wrists straight. The movement is then repeated slowly, focusing on the upward and downward movements of the scapulae. This exercise helps to release tension in the upper back and relieve shoulder pain.
3. scapular depression exercises
Scapular depression exercises are designed to strengthen the upper back muscles and improve posture. One example of these exercises is the scapular depression exercise, which involves lie on your front with your forehead on the floor and hands over your head with your elbows bent so that the fingertips meet. The aim is to depress the shoulder blades towards the floor without bending at the waist or leaning on the back. This exercise helps to engage theupper back muscles and improve posture.
4. exercises – depression
Depression exercises target the upper trapezius muscle, which is responsible for the superior angle of the scapula. One example of these exercises is the lat bar machine or exercise bands provided by your therapist, which help to depress the shoulders and extend the arm towards the ears. This exercise helps to strengthen the upper back muscles and improve posture. Another example of these exercises is the downward dog exercise, which involves pushing the hips up and back while keeping the head up and chest straight. This exercise helps to engage the upper back muscles and relax the sciatic nerve.
5. scapular protraction and retraction
Scapular retraction and scapular protraction exercises are designed to strengthen the muscles around the scapulae. Scapular retraction involves pulling the shoulder blades together towards the spine, while scapular protraction involves moving the scapulae laterally away from the spine. These exercises help to strengthen thelevator scapulae muscle, which is responsible for raising the scapula. An example of these exercises is the hanging scapular retractions, which require the use of your whole body weight to activate and engage themiddle back muscles
6. The Effects of Scapular Alignment Exercise and Nerve Mobilization on Neck and Arm Pain
A study published in the journal Physiology & Biochemistry of Pain examines the effects of scapular alignment exercises and nerve mobilization on neck and arm pain in subjects with scapular depression alignment. The study found that subjects who participated in scapular alignment exercises experienced a significant increase in pressure pain threshold of the upper trapeziuses and serratus anterior muscle activity during shoulder flexion when compared to subjects who did not undergo the exercises. The authors concluded that scapular alignment exercises can help reduce mechanical sensitivity of muscles and nervous tissue and bring about immediate activation of muscle activity of serratus anterior, making it a potential therapeutic exercise method for scapular depression syndrome in clinical fields.
