Unlock Your Scapular Strength with Scap CARS – A CrossFit Essential
Are you a CrossFit enthusiast? If you’re part of the active community around Seattle, you know the importance of proper scapular mobility. After all, your shoulders are critical for nailing those PRs and tackling the WODs (Workouts of the Day) with confidence.
Today, we’re diving into a CrossFit essential – Scapular Controlled Articular Rotations, or Scap CARS. This exercise is all about giving you active control over your scapula, which is vital for CrossFit performance and overall shoulder health. Helix Sport & Spine Chiropractic is here to guide you through it.
What Are Scap CARS?
Scap CARS, short for Scapular Controlled Articular Rotations, is an exercise designed to optimize your scapular mobility and ensure you can move your shoulders through a full range of motion without experiencing any pain. This is crucial for anyone participating in high-intensity activities like CrossFit.
Helix Sport & Spine Chiropractic emphasizes the importance of performing this exercise without pain, which means you should pay close attention to your body as you practice it.
Let’s Get Started!
To kick things off, the practitioner hands a lacrosse ball to his partner, Thomas. They’re going to focus on the right shoulder for this demonstration.
- Straighten Your Arm: Start by straightening your arm, locking out your elbow. This sets the stage for the scapular movements.
- Squeeze Your Shoulder Blade Back: With your arm straight, focus on squeezing your shoulder blade back towards the spine. This is crucial for initiating the proper scapular movement.
- Elevate the Shoulder Blade: While keeping the scapula back, try to elevate your shoulder blade. This motion should feel controlled and smooth.
- Punch Away Through the Front Wall: Hold that elevated position, and then punch forward, imagining you’re trying to push through a wall in front of you.
- Depress the Shoulder Blade: Next, lower the shoulder blade down, which might be a bit challenging. This motion should feel controlled and deliberate.
- Bring It Back: Finally, bring the shoulder blade back to the initial position by squeezing it together. Essentially, you’re drawing a big box with your scapula.
Don’t Forget to Switch Directions!
It is recommended that you switch directions and repeat the same process, making sure to maintain a pain-free experience throughout.
Whether you’re a CrossFit athlete or simply someone who values shoulder health and mobility, Scap CARS can be an invaluable addition to your routine. These controlled rotations help ensure that your shoulders move freely and without pain, contributing to your overall athletic success and well-being.
Now that you’ve been introduced to Scap CARS, give it a try at home and let us know how it works for you. If you’re in the Seattle area and looking for expert guidance or chiropractic care, reach out to Helix Sport & Spine Chiropractic. Your CrossFit journey deserves the best care and attention to detail.
Remember, your scapular health is a key player in your CrossFit game, and Scap CARS is your ticket to unlocking its full potential. Happy lifting, and stay active!