JOINT ACTIONS

You may not have realized it, but your shoulders perform twelve main functions. They
are as follows:

Shoulder (scapular) elevation - To Move the scapula upward, or superiorly, as in closer

to the skull.

Shoulder (scapular) depression - To Move the scapula downward, or inferiorly, as in

closer to the plantar surface of the feet.
Shoulder (scapular) protraction - Used when spreading the lats.

Shoulder (scapular) retraction - Performed when you squeeze the shoulder blades
together
Shoulder flexion - Used when performing front raises.

Shoulder extension - To move the shoulder joint straight backwards. Similar to a

hammering motion.

Shoulder internal rotation - Rotating the shoulder joint medially or toward the midline
of the body.
Shoulder external rotation - Rotating the shoulder joint medially or toward the midline
of the body.

Shoulder adduction - Adduction means to bring a body part closer to the midline or
center of the body.

Shoulder abduction - Abduction means to take a body part away from the midline or
center of the body.
Shoulder horizontal abduction - This is abduction in a horizontal or transverse plane, as
in reverse dumbell flys.

Shoulder horizontal adduction - This is abduction in a horizontal or transverse plane,

as in flat dumbell flys.