Good posture is the foundation for rotator cuff strength. For this reason, the Rangers Medical Staff puts an emphasis on the “Scap Routine”. The Scap Routine trains good posture by squeezing the shoulder blades (or scapulas) together, towards the spine. Pinching the shoulder blades down and back opens up the chest and relaxes the shoulders. In throwing, and all overhead movements, the shoulder blades act as a shelf, on which the shoulder joint sits and the rotator cuff muscles act. The programs in this section emphasize scapular stability and control.
TRX Scap Program
- There are 4 position (from Left to Right): Y, T, W, and Extension
- To begin, note the TRX position on the arms in each position
- Adjust your body angle to the TRX to be able to maintain each position for time
- Hold each position: 2-3 sets of 15-25 sec
- Continue to squeeze your shoulder blades together throughout the entire set
- Keep the hips forward and spine straight, without arching back