Planes of Motions, Joint Actions and Exercise Example:
1. List the 8 joint actions discussed above (Note: Internal and External Rotation of the
scapula not included in this lesson)
2. Identify the plane that each joint action occurs.
3. Choose an exercise that includes each joint action
4. The first row is completed as a sample
Scapula-Thoracic “Joint”
Action
Plane
Exercise Example
Protraction
Transverse
Chest Press/Pushing Motions
Retraction
Transverse
Seated Row/Pulling Motions
Elevation
Frontal
Shrug
Depression
Frontal
The end of a Dip or a Functional Push-Up
Upward Rotation
Frontal
Lateral Raise or Shoulder Press
Downward Rotation
Frontal
Lat Pull Down or Pull Up
Anterior Tipping
Sagittal
End range shoulder extension
Posterior Tipping
Sagittal
End range shoulder flexion
1. What joints dictate the motion of the scapula?
2. What is the only bony connection between the shoulder girdle and the
rest of the body?
1. Acromioclavicular and sternoclavicular joints
2. Sternoclavicular Joint