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Shoulder Scaption

Learn the science behind proper shoulder scaption form, and get tips and training exercises to improve your technique and prevent overtraining and other problems. Achieve the optimum posture and range of motion you desire.

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00:03 - 00:07This is Brent Brookbush, President of B2C, and we're going to talk about resistance
00:07 - 00:12training for the shoulder. Now, the first exercise in our relative flexibility progression
00:12 - 00:15is scaption. I'm going to have Salvina come out and help me demonstrate this
00:15 - 00:20exercise. First thing that I'm going to have Salvina do is demonstrate a lateral raise to
00:20 - 00:24show the difference between the lateral raise and scaption. So a lateral raise
00:24 - 00:28comes straight out to the side. This does create some problems for the shoulder,
00:28 - 00:32especially for those individuals who have any sort of flexibility issue, or
00:32 - 00:37any sort of upper body dysfunction. Scaption, however, we're going to go in the
00:37 - 00:43plane of the scapula, so that's about 30 degrees anterior to a lateral race, and
00:43 - 00:48we're going to externally rotate the humerus. Now what these two things do;
00:48 - 00:52moving forward and externally rotating the humerus, is they move the supraspinatus
00:52 - 00:58tendon out of the way of the acromion shelf, reducing the chance that we're
00:58 - 01:01going to impinge and inflame tissues, as well as being in
01:01 - 01:07this plane reduces the need for upward rotation of the scapula, so even in
01:07 - 01:12individuals that have a flexibility issue in their upper body, they can do
01:12 - 01:16this without reinforcing a compensation pattern. Now, to get to the form of this
01:16 - 01:20exercise, we're going to follow the same check points that we always do for all of
01:20 - 01:23our resistance training. We're going to make sure our feet are parallel and hip
01:23 - 01:27width. Make sure that the feet, knees, and hips stack nicely over the top of each other.
01:27 - 01:34She's drawn in, glutes are tight, she's tucked under. If we have any sort of anterior pelvic tilt, we can get
01:34 - 01:40that to neutral. She's going to retract and depress her scapula. I'll give Salvina some
01:40 - 01:42weight here.
01:43 - 01:46Then go ahead and have her demonstrate scaption.
01:47 - 01:51We'll see she has very nice form so now Salivna can perform this
01:51 - 01:55exercise for the amount of reps that I'd like to perform it at, and for the number of
01:55 - 01:59sets that I might have her perform it for. We can go ahead and progress this
01:59 - 02:03exercise. So our first stability progression is just to go on to a single
02:03 - 02:05leg.
02:08 - 02:13Of course, we could then move to two legs unstable, and a single leg unstable. We
02:13 - 02:17have our upper body stability progression as well. So you can go from two
02:17 - 02:20arms,
02:21 - 02:25to alternating,
02:30 - 02:34and then, of course, to unilateral.
02:36 - 02:40And then we can mix up the lower body stability progressions
02:40 - 02:43and the upper body stability progressions. The next move would be to go to
02:43 - 02:50single a unilateral scaption. Thank you.

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