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November 25 2019

Bad Cues Part 2: Squeeze The Shoulder Blades

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Another bad or misused cue that goes around a lot is “squeeze the shoulder blades”.  This is probably the most popular cue for any form of horizontal rowing exercise but results in many people over-working their rhomboids.  If they get really strong and short, or overactive, the rhomboids maintain the scapula in a downward rotated position, which will limit overhead movement.  Another issue is that the cue to squeeze the shoulder blades together as if to pinch a pencil between them, even though it’s a great way to isolate the rhomboids, is not actually the natural position in which we want to perform even our horizontal rowing exercises.

Unfortunately, this cue that gets thrown around for almost any type of pulling exercise, without much attention to what we are actually looking to have a person due when we say “squeeze the shoulder blades”.

Instead, bringing the scapulae just slightly back and down, a much more subtle squeeze, puts them in a much better position for pulling.  That is one of the two functional positions of the shoulder you need to own: a subtle retraction and depression.  This is the stable position of the shoulder that we want to work from.

Watch the full video to find out how to teach your clients the proper position for horizontal as well as vertical pulling exercises!

 

 


Mai-Linh Dovan M.SC., CAT(C)
Certified Athletic Therapist
Founder of Rehab-U

 

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