The first blog in our 5-part blog series on injury prevention for throwers discusses the importance of scapula (shoulder blade) strengthening for injury prevention. From a strengthening, flexibility, mobility perspective; scapula strength and neuromuscular control rank very high on my list. If we assess throwers’ posture from the back, we will often see a low, protracted (away from spine), and forward tilted shoulder blade. Although this happens for multiple reasons, it generally indicates scapula weakness.

The scapula controls the position of the shoulder when throwing. The end of the scapula is the “socket,” and the upper arm or humerus is the “ball.”  When the scapula/ socket is in a less-than-optimal position, this will significantly increase stress as the ball rotates during throwing. When throwers control their scapula, they decrease shoulder and elbow stress and reduce their risk of injury.

If you shrug and roll your shoulders forward, you will notice how difficult it is to raise your arm up. Now try to put your arm in a throwing position; you can feel how difficult it feels to get external rotation, sometimes referred to as layback. If you bring your shoulder blades down and tilt them back, notice how much easier it is to get external rotation or layback. We can improve this position when throwing by improving scapula strength and improving control.

One of the best ways to increase scapula strength and control is by performing rowing exercises. There are many variations of rows that can be beneficial to a thrower. Regardless of the variation you are performing, proper technique is essential. Rowing exercises should emphasize your lower and middle trapezius, which are the muscles that attach to the middle and bottom of your scapula. I often see throwers and non-throwers perform rowing exercises by squeezing the top of the shoulder blades together, overusing their upper trapezius muscles. The Upper Trap is often overactive in throwing and when overused for a rowing exercise, it trains athletes to shrug their shoulders. The lower and middle trapezius retract your scapula, pulling it down and back. The lower trap also tilts your shoulder blade upward and keeps your shoulder blade back (minimizing it from rolling forward). This improves stability and motion (layback) as you go through the throwing motion.

I encourage all my throwers to perform scapula exercises as a regular part of their strengthening and warm up routine, just make sure to take your time and perform the exercises CORRECTLY. Doing so will greatly contribute to injury prevention, performance, and rehab.