The TuneUp Program

The primary problem, and one that is, to varying degrees, unavoidable is the displacement of the right scapula as the arm reaches forward over your guitar. The classical position is undoubtedly the best way of avoiding this scapula displacement, unfortunately as the guitar has evolved it’s become less practical to always play it this way and we’ve been forced to adopt a less ergonomic position. The photo gallery shows some of the problems that we now face in positioning our right shoulder.

Scapula tipping at the AC jointLeaning the right shoulder forward places considerable strain on the AC joint and the muscles that stabilise the scapulaPrevious Image 1/9 Next

So all of us will need to find a way to deal with this problem. One element in the solution is the maintenance of a healthy muscle tone. The very complex balance that the shoulder strikes between mobility and structural integrity requires an equilibrium across the competing force vectors. As soon as one element in this mix becomes weak, others strain to take up the slack and further problems ensue. The long pole exercise is the best one that I’ve come across but many people will prefer gym work (under supervision) or specific exercises from physical therapists.

The second element is, of course, keeping the shoulder relaxed. If you can reach with your left hand to the bottom of your right scapula you’ll probably feel the inferior angle protruding out the back. This is an indication the scapula is either winging (dragging around to the side) or tipping (sliding up over the top). There is more than likely a combination of the two. Use the upper body relaxation exercise that's included in the standing posture section to straighten the spine, open the chest and drop the shoulder. Reach around again to the inferior angle to see if the scapula has shifted.

You don’t need to totally eliminate this tipping of the scapula but you do want to reduce it. Excessive tipping will strain the acromioclavicular (AC) joint and any displacement of the scapula will strain your serratus anterior muscle as it tries to pull it back onto the rib cage. Pain that feels like it sits under the lower part of the scapula is probably related to serratus anterior strain.

If you simply pull your shoulder back to get into this position you’ll only create more tension, you need to focus on relaxing your shoulder and allowing it to fall into a more open position. The key here is to ensure that you’re sitting up straight, any thoracic bending, caused by hunching over your guitar, will contribute to scapula tipping

supporting exercises