When we think of body mechanics, especially during exercise, terms like “core engagement” or “tighten your core” are familiar to most. However, understanding how to engage the shoulders properly is less intuitive yet equally essential for safe and effective upper body training. One key aspect is understanding scapular movement, often referred to as “shoulder packing.”
This article delves into how a fresh approach to scapular rhythm can improve shoulder engagement and why constantly “packing” the shoulder might not be the best practice.
Understanding Shoulder Engagement: The Role of the Scapula
Typically, shoulder engagement involves the movement of the scapula, or shoulder blade, which can depress (move downward) and retract (pull inward toward the spine). Combining these movements results in what’s known as “shoulder packing.” Traditionally, shoulder packing has been advised for exercises like rows or lat pulldowns, where maintaining stability and control in the shoulder area is paramount.
However, as I’ve learned more about scapular rhythm, I’ve come to see shoulder engagement in a new light.
What is Scapular Rhythm?
Scapular rhythm is the coordinated movement between the scapula and the glenohumeral joint (the ball-and-socket joint of the shoulder) as the arm moves overhead. The glenohumeral joint allows for roughly 120 degrees of overhead movement, while the rest depends on the scapula. Together, these components provide the full range of motion needed for effective and natural shoulder movement.
During exercises like the lat pulldown, allowing for this natural rhythm instead of constantly packing the shoulders actually promotes healthier and more functional movement patterns.
The Benefits of Allowing Scapular Movement
Constantly packing the shoulder restricts natural scapular movement, potentially leading to limited range of motion, inefficient muscle engagement, and even injury over time. Instead, allowing the scapula to move freely as the arm extends and retracts helps to engage the shoulder more naturally and promotes better muscle recruitment.
For example, during a lat pulldown, rather than holding the shoulder in a packed position throughout, letting the scapula move upward as you release and pulling it back down as you engage the lats aligns with the body’s natural biomechanics.
Conclusion
Reevaluating shoulder engagement with an emphasis on scapular rhythm leads to more functional, effective, and safer training. Embracing this movement rather than resisting it not only supports shoulder health but also optimizes upper body strength and flexibility. By shifting away from constant shoulder packing, we can better align with the body’s natural mechanics and enhance our exercise routines for long-term success.
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