What Is Scaption and What Can Scapular Strength Do for You?

Scaption refers to raising your arms from your sides and slightly forward. The arms move through the scaption plane with the thumbs on top. Sometimes it’s referred to as scapular plane elevation.

During scaption, you draw your shoulder blades toward the center of your spine, which helps to open your chest. The movement builds strength in the shoulders and back. Paying attention to your form during scaption can help develop body awareness.

Scaption works the following muscles:

• trapezius
• serratus anterior
• deltoids
• rotator cuff

Scaption helps promote healthy movement patterns, improve muscle function, and prevent injuries. It also builds strength in your rotator cuff, which improves shoulder stability.

Can build strength and improve mobility

Building upper body strength and stability is essential, especially if you have a sedentary lifestyle. Performing scaption exercises with good form will also help to strengthen your core.

Can correct imbalances and prevent injuries

Scaption may help determine if your shoulder blades are functioning properly or if there are any imbalances, injuries, or other concerns.

Scaption is also helpful for preventing injury, reducing pain, and developing good posture. It helps to correct imbalances caused by prolonged sitting and lack of physical activity. This may include hunching or rounding your shoulders.

Can enhance overhead movements such as throwing and climbing

Scaption is useful for actions where you need to raise your arms up or to the sides during daily activities or overhead sports. It also helps with pressing, throwing, and other overhead movements, such as climbing. As a bonus, you may have more muscle definition in your shoulders.

Here are a few shoulder exercises you can do on your own to build strength and stability in your shoulder joints. For best results, do them at least three times per week.

Build up slowly, especially if you’re new to exercise or are healing from an injury. Start with lighter weights so you can master the proper form of each exercise. Keep your head in a neutral position and avoid lowering your head too far.

Shoulder packing

Begin with this exercise to warm up your shoulder blades. You can also do it throughout the day. It helps to develop good posture, body awareness, and correct shoulder blade positioning. Shoulder packing also builds strength and flexibility in your shoulder blades.

1. While standing, retract your shoulder blades down and back.
2. Hold this position for up to 10 seconds.
3. Do 2 to 3 sets of 8 to 10 repetitions.

Scaption raise

This exercise strengthens your shoulders, back, and core. It helps to develop strength and stability in your shoulders and shoulder blades.

1. Stand with your feet under your shoulders.
2. Use a neutral grip position to hold dumbbells with your palms facing inward.
3. Raise your arms up and to the sides at a 45-degree angle.
4. Pause before slowly lowering your arms to the starting position.
5. Do 2 to 3 sets of 8 to 12 repetitions.

Side raise

This exercise works your shoulders and the muscles that elevate the shoulder blades. Maintain proper posture while engaging your core and glutes. Keep a slight bend in your elbows.

1. Stand with your feet directly under your shoulders.
2. Hold dumbbells alongside your body with your palms facing forward.
3. Raise your arms to the side at a 90-degree angle.
4. Pause before slowly lowering your arm to the starting position.
5. Do 2 to 3 sets of 8 to 12 repetitions.

Front dumbbell raise

This exercise improves upper body strength, stability, and mobility. It targets your shoulders and chest.

1. Stand with your feet directly under your shoulders.
2. Hold dumbbells with your palms facing inward.
3. Draw your shoulders back and away from your ears.
4. Raise your arms, bringing the weights to shoulder height.
5. Pause before slowly lowering your arms to the starting position.
6. Do 2 to 3 sets of 8 to 12 repetitions.

Bear hug

You’ll need a resistance band for this exercise. It targets the serratus anterior, which helps with shoulder blade rotation.

1. Place the resistance band behind your shoulder blades.
2. Maintain a slight bend in your elbows as you bring your hands to the side.
3. Position your hands in a fist.
4. Move your arms around and forward, similar to a hugging action.
5. Press your thumbs together.
6. Pause before returning to the starting position.
7. Do 2 to 3 sets of 8 to 15 repetitions.

Prone scapular retraction

This exercise targets your shoulder and back muscles. You’ll also engage your core muscles.

1. Lie facedown on a bench, holding dumbbells.
2. Squeeze your shoulder blades together for a few seconds.
3. Slowly return to the starting position.
4. Do 2 to 3 sets of 8 to 12 repetitions.

Scaption refers to the movement of raising your arms from your sides and slightly forward. Shoulder or scapular strength exercises can promote healthy movement patterns and improve posture and muscle function.

Doing these exercises on a regular basis can help to treat and prevent injuries and allow you to move with greater ease and strength.

Consider incorporating these exercises as part of a balanced fitness routine that includes cardio, aerobic, and balance exercises. Schedule an appointment with a personal trainer for help building a customized workout plan.

If you experience recurring or long-lasting shoulder or back pain, stop the exercises and see a doctor.