Climbing Scapula Stability

Author: Alistair Choie  

Shoulders injuries are extremely common in the sport of climbing. This article discusses the importance of scapula stability, common problems and how prevent shoulder injuries through exercising your scapula stabilisers.

What are the Scapula Stabilisers?

Your shoulder blades (scapula) are attached to your ribcage by several muscles. 

These muscles all pull in different directions to help keep your shoulder blades stable on your rib cage while your arms move and take load, these are known as your scapula stabilisers.

Scapula diagram

Why is Scapula Stability Important?

Normal shoulder function requires coordinated movement to occur between your shoulder blades and shoulder joints.

The scapula stabilisers control the amount of movement occurring at the shoulder blades while also keeping them stable on the ribcage.


For every degree of movement at the shoulder blade 
there is 2 degrees of movement at the shoulder joint.

Studies have demonstrated abnormal movement patterns and imbalances in the scapula stabilisers can contribute to the development of shoulder injuries (i.e. shoulder impingement, rotator cuff strains, labral tears).

Symptoms of Shoulder Impingement

To appreciate this, try standing tall then slowly raise your arms above your head. Next, try this again but this time let your shoulders slump. You may notice how much more difficult (and uncomfortable) it is to raise your arms to the same height when in a slumped position. 

Posture

Common Problems

Some common issues include:

Causes 

The issues above are often due to muscle imbalances in the scapula stabilisers.

 

Weakness

We often see weakness in the muscles which:

Tightness


We often see tightness in the muscles which help to:

Exercises to Improve Scapula Stability 

Your scapula stability can be improved by performing specific exercises, we have compiled a list of helpful exercises to get you started:

Strengthening 

It is important to try and keep your shoulder blades down and back while performing these exercises.

Shoulders Down

Pushups

Pushups

Dips

Incline Pull Ups

Reverse Fly

Scapula Pull Ups 

 

STRETCHES

Upper Trapezius Stretches 

Pectoral Corner Stretch

Thoracic Extension Stretch

Please keep in mind the information provided is general in nature and should not be used as a substitute to consult your treating health professional.

Alistair Choie

Alistair Choie is the practice principal of MyFamily Physio in Mona Vale. He has been both a physio and climber for over 15 years. His areas of interest include musculoskeletal injuries and exercise rehabilitation. www.myfamilyphysio.com.au