Scapula Elevation Depression

Scapula Elevation Depression

Description

This exercise involves moving the shoulder blades up and down, known as scapula elevation and depression. It can help improve shoulder mobility and stability, as well as strengthen the muscles in the upper back and shoulders.

Muscle Group

Equipment Required

Scapula Elevation Depression Instructions

  1. Stand or sit with good posture, keeping your shoulders relaxed.
  2. Slowly raise your shoulders up towards your ears, squeezing your shoulder blades together.
  3. Hold this position for a few seconds, then slowly lower your shoulders back down to their starting position.
  4. Next, depress your shoulders by pulling them down and away from your ears.
  5. Hold this position for a few seconds, then slowly raise your shoulders back up to their starting position.
  6. Repeat this exercise for several repetitions, focusing on keeping your movements slow and controlled.

Scapula Elevation Depression Form & Visual

Scapula Elevation Depression

Scapula Elevation Depression Benefits

  • Strengthens the muscles in the upper back and shoulders
  • Improves posture by promoting proper alignment of the shoulder blades
  • Helps prevent shoulder injuries by increasing stability in the shoulder joint
  • Can alleviate neck and shoulder pain by reducing tension in the upper back muscles
  • Improves overall upper body strength and mobility

Scapula Elevation Depression Muscles Worked

  • Trapezius
  • Rhomboids
  • Levator Scapulae

Scapula Elevation Depression Variations & Alternatives

  • Scapula Protraction Retraction
  • Scapula Upward Rotation Downward Rotation
  • Scapula Anterior Tilt Posterior Tilt