Modified vs traditional shrug for upward scapular rotation

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Two recent studies Pizzari and Choi compared traditional shrugs with a modified shrugs. Upper and lower trap activity was greater with the modified shrug. Many shoulder problems are linked to a lack of upward rotation of the scapula.

Some thoughts:

Stability Push-Pull exercise
the upper trap is often full of megafibres that are 2x normal size and weak
don’t bother with the push up plus exercise in most cases.
do the modified shrug, and the traditional shrug less often.
resting scapular position (even if asymmetric) is probably not important, and unlikely to be altered with exercises.
holding a ball against the wall and doing arm circles is overused.
many will find it hard not to over-activate the upper traps with Y and T exercises.
don’t bother “setting” your scapula, pulling your scapulas down and in is probably not advised( thoracic mobility and positioning the rib cage might be more important). Mike Reinold has two articles on the topic 1 and 2.
“the exact role of (scapular) dyskinesis in creating or exacerbating shoulder dysfunction is not clearly defined.” Scapular Summit 2013 consensus statement.
traditional rot cuff exercises train the “scapular stabilizers” too. Greg Lehman on the scaption exercise which works wonders (look at the EMG figures).
breathing re-education worked in this study, and is an important factor IMO.
barbell unilateral overhead shrugs should be considered Eric Cressey.
The ART Complex Protocols includes some very handy moves involving the serratus posterior superior / rhomboid /upper trap / levator scap / posterior scalene. I use it in a series where I work each muscle, but possibly just as important I do the Complex Protocol moves “between” the muscles.

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