Scapular Plane: A Guide to Motion Analysis of the Scapula
Introduction
The scapular plane is the plane in which the scapula moves. It is medially rotated approximately 30 to 40 degrees from the frontal plane, positioning it between the frontal and sagittal planes. This positioning of the scapula is due to the elliptical shape of the rib cage.
Human Anatomy and Motion
Motion in the scapular plane refers to the movement of bones and joints within this plane. It is most commonly referenced in relation to upper extremity movement and shoulder joint motion.
Why Lift Weights in the Scapular Plane?
Shoulder joint motions in the scapular plane may reduce impingement of tissues between the greater tubercle of the humerus and the acromion. Theoretically, this could decrease the occurrence or worsening of symptoms associated with Shoulder Impingement Syndrome (SIS).
Tip for Students
Movements are categorized by plane based on the movement of bones and joints, not external load.
For example, a shoulder press and a pull-up can be performed in the scapular plane if the shoulder joint moves through flexion or extension (abduction or adduction) within the scapular plane. Although these exercises are conventionally performed in the frontal plane, it is the joint motion that determines the plane of action, not the exercise name.
Scaption: Key Exercise in the Scapular Plane
The term “scaption” refers to flexion in the scapular plane, a movement commonly used in physical rehabilitation. It is described as an action between a front raise and a lateral raise of the shoulder.
Examples of Exercises in the Scapular Plane
- Pull-ups
- Cable pull-downs
- Scaption
- Shoulder press
Conclusion
The scapular plane plays a crucial role in shoulder health and performance. Incorporating exercises in this plane can help improve mobility, stability, and reduce the risk of injuries. When training, it is important to consider not just the exercise itself, but also the plane in which the movement occurs to optimize shoulder development and functionality.
Scapular Plane: The Plane of the Scapula
Positioned between the frontal and sagittal planes, this plane is essential for safe and efficient shoulder movement.
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