Scapular Depression (Elevated Shoulder)

strengthenshoulder

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

Sit tall with elbows bent ~90 degrees resting on chair arms.
Press the elbows down into the armrests, driving the shoulder blades down.
Alternatively, with elbows extended, push down to try to lift the body slightly off the seat.
Finish by actively stretching the neck muscles on the elevated side (lateral flexion away).

Form cues

Pull the shoulder down away from the ear
Strengthen depressors to inhibit the elevators

Dosage

10 reps, hold 5s, 2-3x/day

Muscles worked

upper trapezius — anatomical illustration — upper trapeziusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

levator scapulae — anatomical illustration — levator scapulaeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

serratus anterior — anatomical illustration — serratus anteriorAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: upper trapezius, levator scapulae (raised side)

Strengthens: lower trapezius, serratus anterior (depressors)

Target muscles

Upper Trapezius Levator Scapulae Lower Trapezius Serratus Anterior

Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Pectoralis Minor Stretch (Supine Assisted)Abdominal Trunk Curl PIR for the Pectoralis Major Thera-Band Kicks (Dynamic Reflexive Stabilization)Isometric Neck Flexion

Reference: Postural Correction (Johnson) p.196-197