In this article, we are going to talk about scapular muscle training – recovery and functional / advanced strengthening.
Goal:
- Further strengthen core, lower extremity kinetic chain and unilateral scapular muscle balance.
Focus:
- Improve dynamic stability as wall as proprioceptive and neuromuscular control.
Core / Lower Extremity:
- Stretching for hip flexors and rotators as in Phase I
- Progressive core strengthening
- Prone hip extensions
- Backward lunge with trunk rotation to opposite side
- Dynamic stretches for hip
- Advanced hip strengthening such as resisted lateral walking
- Progressive functional core strengthening exercises such as:
- Resisted trunk rotation during throwing phases incorporating 3 second isometric holds at different phases of throwing
Shoulder:
- Continue stretches for shoulder from Phase I
Scapula:
- Initiate resisted scapular strengthening with bands
- Initiate standing rotator cuff strengthening with bands.
- Be sure to progress ER and IR from 0 degrees of shoulder abduction to 90 degrees shoulder abduction.
- Vary stance from parallel feet to tandem stance
- Resisted scapular protraction in standing
- Resisted scaption in standing
Other:
- Resisted wrist flexion and extension
Functional / Advanced Strengthening
Goals:
- Incorporate sport-specific drills, including ballistic and endurance training.
- Begin “advanced throwers program”
Core:
- Dynamic stretching for core and hip flexors combined.
- Initiate resisted “lifts and “chops” in half kneeling and progress to staggered stance
Lower Extremity:
- Single-legged squats with knee straight and knee bent
Shoulder / Scapula:
- Focus on shoulder and scapular endurance exercises such as:
- Prone lying over ball or bench and performing IWTY
- Supine lying on ball and performing scaula protraction
- Initiate plyometric 2 handed throws with medicine balls
- Progress to plyometric 1 handed throws with arm at 90/90
- Initiate eccentric strengthening such as:
- Prone 90/90 ball drops
- Slow throwing with weighted ball in half kneeling position.
