The shoulders are pulled forward. Medial border of the scapula may also protrude slightly from body. Scapula protraction can decrease width of subacromical space (Solem-Bertift E 1993) preventing the greater tuberosity of the humerus to pass freely under the acromion during humeral elevation (Browne AO 1990), possibly increasing risk of subacromical impingement. Scapula protraction can also increased risk of shoulder injury during shoulder transverse flexion and transverse adduction activities, specifically when elbow travels behind shoulder. Risk of shoulder injury is compounded with a infraspinatus weakness. Possible limited range of motion during retraction of the shoulder girdle. A protracted shoulder girdle may be accompanied by a winged scapula condition or transverse adduction/flexion inflexibility. The subscapularis and Pectoralis minor and clavicular & sternal heads of the Pectoralis Major muscles may be short. The Trapezius (middle fibers) and particularly the rhomboids may be weak if the medial borders of the scapula also protrude slightly from body. Limiting transverse extension (eg: limited Bench Press Range of Motion ) or possibly shoulder extension (eg: limited Shoulder Flexion during Pulldowns) may contribute to this posture. Not performing adequate rowing exercises (emphasizing shoulder retraction) may also contribute to protracted shoulder posture.
– Examples of affected exercises:
– Bench Press
– Chest Press
– Incline Bench Press
– Overhead Squat
– Snatch
– Fly
– Barbell Hack Squat
– Upright Row (particularly close grip)
– Front Lateral Raise (with internal shoulder rotation)
– Example preventative/corrective exercises:
– Cable Row or Lever Row
– Emphasize scapula retraction at end of concentric contraction
– Thoracic spine extension near end of concentric contraction can help facilitate scapula retraction
– Do not hold protracted position
– Doorway Modified Chest Stretch
– Wall Shoulder Girdle Stretch
– Doorway Subscapularis Stretch
– Work through full range of motion on chest exercises
– just to position that slight stretch is felt
If lying on one’s side, position upper arm under head (with or without pillow in between) since lying on one’s side with one’s arm down or in front (protracting shoulder girdle) may act as a continuous stretch throughout the night exacerbating this condition.
Likewise, those with a protracted shoulder girdle should avoid stretches that protract the shoulder such as Rear Delt Stretches or holding a protracted position during rowing resistive exercises.
Normalizing this postural deficiency can improve mechanics of the shoulder and provide a fuller appearance throughout the chest.
Browne AO, Hoffmeyer PJ, Tanaka S, An KN, Morrey BF (1990). Glenohumeral elevation studied in three dimensions. J Bone Joint Surg Br; 72: 843-845
Solem-Bertoft E, Thomas KA, Westerberg CE (1993). The influence of scapular retraction and protraction on the width of the subacromial space: an MRI study. Clin Orthop; 296: 99-103.
