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Shoulder Scaption

Shoulder scaption is an effective compound exercise that targets the shoulder muscles, specifically the rotator cuff. This exercise involves abducting (out and away from the body) and internally rotating the shoulder in a 45 degree angle while holding dumbbells. This exercise helps to improve shoulder strength and stability, which is critical for any overhead pressing or throwing movement. Additionally, shoulder scaption also works the deltoid and the triceps muscles, thereby improving shoulder, arm, and chest

Transcript

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This is Brent Brookbush, President of B2C, and
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we're going to talk about resistance
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training for the shoulder. Now, the first exercise in our relative flexibility progression
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is scaption. I'm going to have Salvina come out and help me demonstrate this
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exercise. First thing that I'm going to have Salvina do is demonstrate a lateral raise to
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show the difference between the lateral raise and scaption. So a lateral raise
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comes straight out to the side. This does create some problems for the shoulder,
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especially for those individuals who have any sort of flexibility issue, or
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any sort of upper body dysfunction. Scaption, however, we're going to go in the
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plane of the scapula, so that's about 30 degrees anterior to a lateral race, and
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we're going to externally rotate the humerus. Now what these two things do;
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moving forward and externally rotating the humerus, is they move the supraspinatus
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tendon out of the way of the acromion shelf, reducing the chance that we're
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going to impinge and inflame tissues, as well as being in
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this plane reduces the need for upward rotation of the scapula, so even in
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individuals that have a flexibility issue in their upper body, they can do
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this without reinforcing a compensation pattern. Now, to get to the form of this
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exercise, we're going to follow the same check points that we always do for all of
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our resistance training. We're going to make sure our feet are parallel and hip
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width. Make sure that the feet, knees, and hips stack nicely over the top of each other.
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She's drawn in, glutes are tight, she's tucked under. If we have any sort of anterior pelvic tilt, we can get
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that to neutral. She's going to retract and depress her scapula. I'll give Salvina some
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weight here.
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Then go ahead and have her demonstrate scaption.
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We'll see she has very nice form so now Salivna can perform this
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exercise for the amount of reps that I'd like to perform it at, and for the number of
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sets that I might have her perform it for. We can go ahead and progress this
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exercise. So our first stability progression is just to go on to a single
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leg.
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Of course, we could then move to two legs unstable, and a single leg unstable. We
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have our upper body stability progression as well. So you can go from two
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arms,
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to alternating,
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and then, of course, to unilateral.
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And then we can mix up the lower body stability progressions
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and the upper body stability progressions. The next move would be to go to