NEUTRAL SPINE
In order to promote good scapular activity, we need to have a base of support beneath the thoracic spine. By keeping the navel drawn inward, we will nurture good muscular associations of scapular function along with intrinsic core stability.
1. LIFT ARMS, DEPRESS SCAPULAE
To maximize tension in the middle trapezius, we want to disengage the upper trapezius. By putting our focus on lifting the arms and simultaneously depressing the scapulae, we will disengage the already overactive cervical muscles.
2. RELAX CERVICAL
For optimal function of the middle trapezius, it will be essential to set the scapulae into depression while lifting the arms at the same time. This will then set the cervical region into a relaxed state, allowing better scapular function.
3. RELAXED LATISSIMUS DORSI
The latissimus dorsi will be the direct inhibitor to the middle trapezius if it is associating inefficient recruitment. Maintaining relaxation in the lats will be crucial in transitioning good posterior scapular function.
4. LIFT ARMS, DEPRESS SCAPULAE
To maximize tension in the middle trapezius, we want to disengage the upper trapezius. By putting our focus on lifting the arms and simultaneously depressing the scapulae, we will disengage the already overactive cervical muscles.