The push-up – with your shoulder blades
Most people know the push-up as a way to strengthen the arms and chest. For the shoulder girdle, though, what your shoulder blade does during it matters just as much.
Why does the shoulder blade matter?
The shoulder joint "sits" on the shoulder blade. If the blade follows the arm well during movement, the muscles that move and stabilise the shoulder – the rotator cuff – have enough room to work. If the blade lifts off or gets stuck, the shoulder is overloaded more easily.
What to watch during a push-up
- Let the shoulder blade glide on the rib cage. On the way down the two blades move towards each other, on the way up they move apart – do not hold them rigidly in one place.
- At the top, push the floor away. At the end of the movement, "grow" a little further out of your shoulders: this works the muscle that holds the blade flat against the ribs.
- Keep your trunk firm. Tighten your abdomen so your lower back does not sag. This makes your whole spine and trunk more stable too.
- Keep your neck long. Do not pull your shoulders up towards your ears.
If a full push-up is still too much
You can practise the same movement in an easier position:
- leaning against a wall,
- leaning on the edge of a table or bench,
- in a push-up from the knees.
Move on when your shoulder blade and trunk hold well all the way through at that level.
When not to push it
If your shoulder hurts during the exercise, clicks painfully, or stays sore for hours afterwards, stop. With a shoulder complaint it is worth having it looked at first – book a first visit and we will start from the level that suits you.
