At Pilates Integration Mind. Body. Spirit. we will educate you how to properly recruit your scapular stabilizers and shoulder girdle to reduce strain in your neck and upper back.
The scapulae (shoulder blades) are unique because they don’t attach directly any one point. The scapulae lie on the back and due to this lack of attachment have a great deal of mobility, making it more important than ever to use the muscles to stabilize the area. The shoulder blades have a large range of motion, so remember to maintain stability (but not rigidity) at all times: a) when the spine is neutral and the arms are resting; b) when the spine is moving, and; c) when the arms are moving in any direction.
Though the shoulder blades move with the arms, it is important to keep the shoulder blades slightly connected throughout movement to ensure safety from injury and control of movement. Connection of the scapulae refers to thinking of gently and slightly sliding the blades in towards the spine and slightly downward in a “V” position.
Stabilizing your scapulae [shoulder blades] on the back of the rib cage is as important as contracting your abs during the initiation of every exercise. This will help you avoid strain through your neck and upper shoulders.