Stabilize the Scapula in Three Easy Steps by NFPT Idea World 2016: Session 611 Saturday July 16th 7:30-9:20am Beverly Hosford, MA STEP #1: Anatomy STEP #2: Awareness STEP #3: Action 1. Anatomy *Memorize the muscle attachments. *You don t have to memorize actions or exercises when you know where muscles live. 2. Awareness *Locate the muscle attachments on yourself and palpate them to remember them more intuitively. *Close your eyes and use small movements to feel the muscles contracting. *Locate the muscle attachments on other people to enhance knowledge. 3. Action *Contract the muscle using isolated, focused, slow exercises. *Bring the attachments of a muscle closer together with resistance. *Move slowly and hold positions to feel the muscle contracting. BeverlyHosford.com 1
Scapulothoracic Muscles Muscle Attachment(s) Attachment(s) Upper Trapezius SP of C1-C7 (nuchal line) Lateral 1/3 spine of & clavicle Middle Trapezius SP of T1-T5 Middle 1/3 spine of Lower Trapezius SP T6-T12 Medial 1/3 spine of Rhomboid Minor SP C7 & T1 Medial border (superior to spine of scap) Rhomboid Major SP T2-T5 Medial border (inferior to spine of scap) Latissimus Dorsi Intertubercular groove on humerus (medial between lesser & greater tubercles) Inferior angle Last 3-4 ribs SP T7-T12 & TLF (L1-L5) Iliac Crest Serratus Anterior Ribs 1-9 (anterior/lateral) Medial border on costal (anterior) side Pectoralis Minor Coracoid process Ribs 2-5 C = Cervical vertebrae T = Thoracic vertebrae SP = Spinous process of vertebrae (one on each pointing posterior) BeverlyHosford.com 2
Rotator Cuff Muscles Muscle Attachment(s) Attachment(s) Supraspinatus Infraspinatus Teres Minor Subris Supraspinatus fossa (superior ) Infraspinatus fossa (posterior ) Middle lateral border Subris fossa (anterior ) Greater tubercle humerus Greater tubercle humerus Greater tubercle humerus Lesser tubercle humerus Other Scapula Muscles Muscle Attachment(s) Attachment(s) Triceps Brachii - Long Head Biceps Brachii - Short Head Corocobrachialis Omohyoid - Inferior Teres Major Deltoid Lateral border (superior) Coracoid process Coracoid process Superior border of (lateral) Lateral border of (inferior) Lateral clavicle & spine of Olecranon process (elbow) Radial tuberosity Medial humerus Hyoid bone Intertubercular groove humerus Deltoid tuberosity (Lateral humerus) BeverlyHosford.com 3
EXERCISES *Do one side at a time to compare. *Spend more time on weaker side. *Work both sides together if symmetrical. *Repeat 5-10 times or until fatigued. (use body awareness) Shoulder rolls *Seated or standing *Gentle rolls in each direction Scapular movement *Seated or standing *Protraction, Retraction, Elevation, Depression *Be gentle and move slowly Rotator Cuff *Lying supine with 0, 30, 60, 90 degree angles *Use pillow or yoga block to supplement motion in external rotation *Hold contraction for 5-10 seconds Humeral extension *Lying supine, engage r retraction *0, 30, 60, 90, 120 degree angles *Hold contraction for 5-10 seconds Scapula protraction *Lying supine, arms reach to sky *Vary the angles *Hold contraction for 5-10 seconds BeverlyHosford.com 4
Color/Label the muscles on the Scapula Dorsal (Posterior) View by Beth Carretta 1. Teres Major 2. Teres Minor 3. Omohyoid (inferior belly) 4. Tricep (long head) 5. Deltoid 6. Corocobrachialis and Biceps (short head) 7. Trapezius 8. Supraspinatus 9. Infraspinatus 10. Levator Scapula 11. Rhomboid Minor 12. Rhomboid Major 13. Latissimus Dorsi Get the answers: BeverlyHosford.com/ BeverlyHosford.com 5
Color/Label the muscles on the Scapula Costal (Anterior) View by Beth Carretta 1. Serratus Anterior 2. Subris 3. Omohyoid (inferior belly) 4. Tricep (long head) 5. Pectoralis Minor 6. Corocobrachialis and Biceps (short head) Get the answers: BeverlyHosford.com/ BeverlyHosford.com 6
Action is movement with intelligence. B.K.S. Iyengar Stay in Touch! Beverly Hosford, MA BeverlyHosford.com NFPT.com @askandytheskeleton BeverlyHosford.com 7