Avoid These Common Arm Care Mistakes: Understanding Scapular Position

Whats Up Athletes! Welcome to the first installment of my weekly arm care series! As someone who works with baseball players regularly, I've seen countless misconceptions about what effective arm care really involves. Today, I want to address a common mistake that many make when it comes to understanding your scapula position.

Mistake #1: Assuming All Scapulas Start in the Same Position

When it comes to arm care, one size definitely doesn’t fit all. Here's the reality: every throwing shoulder responds differently to exercise and training, and this variation starts with the position of your shoulder blades.

Let’s break it down:

1. Different Scapular Positions: Imagine two typical resting scapular positions:

   • A scapula that is anteriorly tilted, abducted, and depressed. This is a common position for many throwers.
   • A scapula that is adducted, meaning the shoulder blades are close to the spine.

   Using a generic cue like “down and back” might not work well for everyone. For instance, if your shoulder blades are already pulled back, telling you to “down and back” could overwork the wrong muscles. On the other hand, someone with a more forward-tilted scapula might find that same cue doesn't effectively address their needs.

2. Why It Matters: Your resting posture influences how you move and can impact your risk of injury. If your arm care program doesn’t account for your unique scapular position, you might not be getting the most out of your exercises—or worse, you could be setting yourself up for problems.

Curious about how to tailor your arm care routine to your specific needs? Watch this 5-Minute Arm Care Routine and perform each exercise on each arm. If it burns more on your throwing shoulder versus your non-throwing shoulder. I think you need it.