SCAPULOTHORACIC MOBILITY IN THROWING ATHLETES

Written by: Emilie Smale, Certified Athletic Therapist

High amounts of repetitive forces go through the shoulder in throwing athletes such as football and baseball. These repetitive forces often cause shoulder and elbow pain. Often, when an individual is feeling pain at a particular location, its cause could be elsewhere. The ‘elsewhere’ in throwing athletes could likely be the shoulder blade, or scapula. The scapula should move with the shoulder joint with every throwing movement. For every 2 degrees the shoulder moves, the scapula should be gliding at a 2:1 ratio along the rib cage. This gliding ratio is also needed in activities such as volleyball, painting a wall, and lifting items onto a high shelf. If this proper ratio cannot be achieved, excess stress may go through the shoulder and elbow to try to achieve the desired range of motion. This excess stress could result in pain.
 
If you think that your current shoulder or elbow pain could be caused by lack of mobility at the shoulder blade, try out the following exercises.

Side Lying Half Moon Chest Opener

• This stretch is great for mobility of the thoracic spine and the scapulothoracic joint (shoulder blade and rib cage).​​
• While side lying, bend your top leg and place it on a foam roller or rolled up towels.​

• ​Now, try to slide your fingertips along the floor as you sweep the top arm overhead and around your body.

Wall Angel

• Stand with your back against the wall, arms by your side, and palms facing forward.
• Engage your core so your low back remains neutral and close to the wall, no arching the low back.
• Slowly, glide the back of your hands up the wall, like you are making a snow angel. Make sure that your neck, trunk, and low back remain neutral.
•  Slide your arms back down to your side.​

Foam Roller Wall Slides

• Stand facing the wall.
• Place the sides of your forearms in front of you on a foam roller against the wall.
• Slowly roll your arms up the wall.
• Return to the starting position and repeat.
• Make sure that your core is engaged and be sure not to shrug your shoulders.​

Dowel Protraction

• This exercise helps with scapular protraction, which is needed in the final release stage of throwing.
• Lie down with your knees bent and feet flat on the floor.
• Hold a stick, dowel, or broom across your chest, and push straight up towards the ceiling. Keep the elbows straight, this is the starting position.
• While keeping the elbows straight, reach higher up by separating the shoulder blades.
• Relax the shoulder blades, then repeat. ​

For more advice or exercise ideas, book in for a consult with an Insahyu Athletic Therapist today!
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