Scaption for Functional and Stronger Shoulders
Did you know that the absence of working out consistently may result in injuries from everyday life activities such as sitting? This is because some muscles can become overactive due to a lack of exercise.
Here is one quick exercise that can functionally and aesthetically engage your shoulders to become stronger. This is perfect for those with hectic lifestyles who are short on time to exercise.
Scaption is an excellent movement that employs your scapula and rhomboids that will functionally strengthen your rotator cuff specifically the supraspinatus. Scaption also creates shoulder mobility that will fortify your joints and tendons. By performing scaption, over time, you will become stronger in other pressing or lateral movements such as the bench press or front shoulder raise. Since scaption engages the scapula and rhomboids, if you have imperfect posture, this exercise can help develop appropriate strength in your middle back, yielding postural improvements and creating scapula retraction.
Aesthetically, scaption will engage your anterior and medial shoulders, and the middle of your back. This exercise is a much better substitute for implementing in your exercise routine than the ever-popular side lateral. While beneficial in a multitude of ways, the side lateral can eventually cause harm to your rotator cuff. Therefore, scaption can be an effective and safe method to work your shoulders while improving your posture, especially if you sit daily.
To perform, stand with your feet shoulder-width apart with optimal posture and hold a dumbbell in each hand with your palms facing you in a neutral grip position. Next, bring both dumbbells up into a “Y” formation on a 45-degree angle. Be cautious to not raise the dumbbell higher than your shoulder, since this would engage the upper trapezius (which is counter-productive to this particular exercise). Remember to engage your core and glutes to help build strength and maintain optimal posture when executing this exercise. Perform three sets of eight-12 repetitions for a successful challenge.
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For over ten years, Shaun has successfully run his own personal training business in the New York City Metro area. Able to relate and adapt to each individual, Shaun prides himself on developing exercise plans and nutritional menus to foster every client's fitness needs. His clientele ranges from the athlete, and senior citizen, to bodybuilder, and dancer. Shaun's specialties include: strength training, power techniques, corrective injury training, and core stability training.
In addition to the highly regarded Master Trainer status, Shaun is a certified personal trainer of the National Academy of Sports Medicine (NASM). With NASM Shaun also holds specialized certifications in: Pre- and Post-Natal, Corrective Exercise Practices, Cardiovascular Weight Loss, Youth Training, Senior Citizen Training, Balance Training, Core Stabilization, and Self Myofascial Release (SMR). Additionally, Shaun is certified by the International Sports Sciences Association (ISSA) as a Strength and Conditioning Specialist and Sports Performance Nutrition Specialist, with training in the Female Athlete, Knee & Shoulder Rehabilitation, and Marathon Training. Shaun earned his Bachelors degree in English Literature and Writing from the University of Delaware.
Shaun's first full-length book, "Push-up Progression Workout for a Stronger Core" is currently available worldwide both in paperback and e-book formats. It was featured as one of three top books in 2013 for healthy living as selected by Dr. John Whyte of The Discovery Channel. His latest book, "Push-up Progression (2nd Edition)" has already achieved great success and notoriety in the world of fitness. It is currently featured in bookstores across the United States and United Kingdom in paperback and available wherever e-books are sold. Shaun has had a multitude of articles, program designs, and tips published within a variety of books, magazines, and on websites in the world of fitness and beyond including: Price World Publishing, Demos Medical Publishing, Livestrong, Rodale Books, OnFitness Magazine, Fitness Magazine, Brides Magazine, and GO: AirTran Magazine. Additionally, Fitness Professional Online recognizes Shaun as an "expert," answering questions for other fitness and health professionals.
Shaun also has media experience in both television and radio, ranging from fitness modeling, to hosting his own weekly radio fitness show.
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