#Exercises For Scapular Stabilizers

Scapula stability. Been sharing this exercise (Prone Y-Raises) several times for the past 3 years (that’s how much I love it), but have never actually shared how to perform it correctly. Here is the most important key points: ✅ Arms in a Y position. ✅ Elbows fully straight. ✅ Shoulders fully extra-rotated. ✅ Scapula depressions (shoulders down) ✅ Lifts up, hold for 2 sec, and repeat for reps. 👉 The reason for the rotation of the shoulders is to involve the rotator cuff and improve shoulder and scapula stability. Think of the thumb pointing upwards. There is a tendency to loose this as we raise the arms. Fight it. 👉 The reason for scapula depression is engagement of the lower traps. Can also be done with scapula elevation for other purposes tho. 👉 Slight bent of the arms won’t kill you, but keeping them fully straight makes it more effective for emphasizing the muscles around the scapula. 👉 I do 2-3x 2/3x per week at the end of my workouts for 10-15 reps + 10 hold on the last rep. This could change based on your goals. Hope this helps! Any questions below. With Love, Gabo

Here’s the key to fixing scapular winging that takes into account all the important variables that influence it ✅💪🏼 If you want a comprehensive approach to fixing shoulder mobility and pain, check out my No B.S. Guide To Shoulder Health! Link in bio. Alternatively, if you’re a personal trainer, coach, or physical therapist, registration for my February 2026 Live Biomechanics Course is now open! This course is my single best product and will teach you how to assess, understand, and fix cases like this. Link to learn more in my bio. Credit to @anatomy.of.motion for the shoulder anatomy visual. This exercise is a modified @posturalrestoration drill

Physiotherapists design tailored exercise programs to address your specific shoulder issues and improve overall function. Today, we're focusing on scapular stabilization, by strengthening the muscles that control the shoulder blade to improve overall shoulder mechanics. Registered physiotherapist Bronwen, demonstrates 3 exercises to help scapular stabilization! EXERCISES: 👉 Wall Slide 👉 Scapular Push-up 👉 Scapular T's QUESTION: Which exercise of the 3 did you find most effective?! Let us know! Check out our blog! 📝 6 Strengthening Exercises for Shoulder Pain #shoulderpainexercises #scapularstability #scapularpushups #shoulderexercises #shoulderstability #kitchenerphysio #cambridgephysio #kitchenerphysiotherapy #cambridgephysiotherapy #galtontario #kitchenerontario #cambridgeontario

Your shoulder doesn’t move well without your scapula moving well. These bodyweight drills help build that connection. Add 1–2 of these to your warm-up or daily practice — your shoulders will thank you. #shouldermobility #scapula #scapularmobility #jointhealth

💥Scapular Pain💥 - ⁉️ Do you struggle with pain near your shoulder blade (scapula) or rhomboid muscle? - ⁉️ Do you feel like there's a "knot" that you can never get rid of? - 👍🏼 This post should help you out! - 😖 I can't tell you the amount of people that I've worked with who feel that they can never get rid of this nagging pain, no matter how much they try to "release" it through self massage, foam rolling, "trigger point" release techniques, etc - ❌ However, the majority of the time, these strategies come up short because the problem wasn't really in the muscle to begin with! - 🤔 Many times the problem is actually due to an irritated or sensitive spine (usually near the base of the neck/cervical spine and upper back/thoracic spine) that is sensitive to repetitive movements or sustained postures in every day life - ⚡ These areas can actually REFER pain down into the shoulder blade region, even though the area of actual irritation is higher up - ✅ To combat this, it can be helpful to shift your focus of exercise to getting these areas of the spine to move as well as strengthening/moving the shoulder blades - 🎥 This post shows just a few examples that can help you on your way to better managing and improving your pain/tightness: - 1️⃣ Wall Push Walk-Aways 2️⃣ Thread the Needle Rotations 3️⃣ Prone Overhead Press - 💥 In addition to the exercises listed above, simply changing/modifying your posture/positioning more frequently throughout the day can go a LONG way as well! - 💯 Your body, especially your spine, craves movement, so you're not doing it any favors by slaving over your computer screen for hours at a time in the same position day in and day out - 🚨 As I always remind you guys, the exercises/suggestions in this post may not be the PERFECT fit for YOU individually...what YOU may need to work on may vary to some degree - 📱 So if you need a more individualized plan to help you out, fill out the 🔗 link in my BIO to apply to work with me 1-on-1 - ⁉️ Questions? Comments? Send me a message or leave a comment below ⬇️⬇️⬇️

🔥 If your shoulder blades wing, your upper back feels stiff, or your arms lack control — it’s time to retrain the system beneath your posture. 💥 These 14 powerful exercises target: • Flat scapulae & postural elegance • Serratus & mid-back strength • Shoulder freedom without tension • Core-spine-arm integration 💢 This class was designed by a pro ballerina & certified Pilates/yoga trainer — tested on stage, refined in studio. It’s not about pushing. It’s about re-patterning movement at the fascia, joint, and nervous system level. 🔗 → The full “Flat Shoulder Blades” class is now live on bodhicore.com. 💻 It’s not a trend. It’s what your body’s been needing all along. 🪽 If you’re ready to move with elegance, precision, and power — this is your sign. ⚠️ WORKOUTS WITH A DIFFERENCE. 🩰 Designed for Dancers, ✅ Great for Everyone. • • • #balletstrength #portdebras #flatscapula #shouldermobility #dancertraining #pilatesforballet #posturefix #ballet #dance #dancer #ballerina #balletdancer #dancers #dancelife #dancersofinstagram #balletpost #balletinspiration #balletdancers #flexibility #yoga #pilates #mobility #pilateslovers #workout #fisioterapia #pilates #crosstraining #bodhicore

Scapula Pull Up

🚨SO many shoulder issues would improve by fixing these 2 things…(✅Get my step-by-step program on Sale today in @theptinitiative profile link) — ➡️After evaluating and treating so many shoulder issues, I realized there were 2 issues that keep showing up. —- ✅Poor scapular control (or awareness) and a lack of shoulder internal rotation mobility. —- Once we began improving both of these things, people would start to notice improvement for the first time in months or even years. -— I’m not claiming to have the magic cure for all shoulder problems here, but I do want to share with you some common biomechanical issues that can have a big impact on your recovery. — In this video I’m walking you through what those two issues look like, and 3 exercises you can to do to get started fixing them. — ✅📋Need a proven, step-by-step program to follow to fix your shoulders for good? Get started on my Shoulder Blueprint program in @theptinitiative profile link! —- #shoulderpain #uppertraps #shouldermobility #rotatorcuff #shoulderimpingement #pt #physio #injuryprevention #theptinitiative

🚨Open Me🚨 If your shoulder blades pop off your rib cage during movement… you’re likely dealing with scapular winging — often caused by serratus anterior dysfunction. -The serratus anterior is a muscle that originates on the first 8–9 ribs and inserts along the medial border of the scapula. 
Its job? 
✅ Anchor the scapula to the rib cage
✅ Drive protraction and upward rotation of the scapula during arm elevation
✅ Prevent winging and keep shoulder mechanics efficient -When it’s weak or inhibited, your shoulder loses stability and efficiency …especially during overhead movement. That’s where this drill comes in: 👉 Foam roller wall slides with a resistance band 
Here’s what makes it so effective: 
🔹 Overhead flexion demands scapular upward rotation
🔹 Band tension around the wrists activates the rotator cuff & external rotators, reinforcing shoulder centration
🔹 Pressure into the roller drives serratus anterior activation through closed-chain feedback
🔹 Wall support limits compensation and reinforces clean mechanics -The combo of vertical reach, scapular protraction, and controlled tension builds motor control and activation in exactly the patterns your serratus needs to fire in real life. -This isn’t just an exercise — it’s neuromuscular re-education for better scapular function -Try 3 sets of 6–10 slow, controlled reps.. stay tall with your core engaged. **Need help rebuilding your shoulder mechanics from the ground up?
 🚨Comment below or DM me “SHOULDER” and let’s get to work! #shoulderpain #scapularwinging #shoulderbladepain #shoulderstability #functionaltraining

Scapula Push-Ups. 💬What is this? It’s an exercise called ‘scapula push-ups’ that focuses on improving scapular protraction by strengthening the Serratus anterior and Pec minor. 💬Do we all need this? There is not a single exercise I can think of that we ALL need. Deadlifts come pretty close, but I would never make a statement such as “everyone needs X” movement. If you hear a coach saying that, run away. 💬Who is it for? Scapula push-ups have many applications. Strengthening the Serratus anterior can greatly improve scapular stability, benefiting most upper body movements, including both pushing and pulling exercises. However, push movements will particularly benefit from it. In addition to building stability, it will also improve scapular mobility, which is a weak point for many. 💬When should I do this? You can do 1-2 sets before your upper body workouts as a warm-up or 2-4 sets at the end for conditioning. Once or twice a week is enough for most people, but in some specific cases, 3 to 4 times per week is can be beneficial. 💬What variations? The exercise shown is performed in the elbow plank, which also works on core stability and is very common among calisthenics athletes, especially those aiming to improve skills like the Planche. To reduce the intensity, you can perform it in a kneeling elbow plank. Alternatively, it can be done in the quadruped position or plank on arms. 💬Mine doesn’t look like yours. My back barely moves, what’s the issue? There is no “issue”. We all have a different level of scapular mobility, and for most people, the range will be very small. You want some movement, but definitely not as much as mine. I have hypermobility, which makes it appear that way, but it’s usually more of a “problem” than a benefit. I am actually not properly using the serratus, and my scapula is not staying flat on the rib cage. This is a bit more complicated and beyond the scope of this post, but trust me, you don’t want it to look like mine ;) 👉 Learn this exercise in detail in our FREE beginner’s Calisthenics guide in the SM App on Day 2 - Scapula Movements! Any additional questions below! Appreciate you being here. With Love, Gabo

💥 Fix Scapular Winging 💥 Scapular winging occurs when the shoulder blade doesn’t stay flush against the ribcage. This leads to instability, reduced strength, altered mechanics, and shoulder pain during pressing, pushing, or overhead activities. Here are two movements that directly target the muscles responsible for stabilizing the scapula: 1️⃣ Kneeling Serratus Sliders This drill strengthens the serratus anterior, which helps protract and upwardly rotate the scapula. Improving this function allows the shoulder blade to stay controlled and positioned correctly during arm elevation. 2️⃣ Banded Upper Cuts (Half Kneeling) This exercise builds dynamic stability through elevation. It trains the scapula to glide smoothly on the ribcage while maintaining proper alignment, reducing winging during movement. Developing consistent serratus activation and scapular control supports healthier overhead mechanics, reduces pain, and improves shoulder stability overall. ✅ Save this for later ✅ Share with someone who needs this ✅ Don’t forget to follow for more helpful tips ✅ Want to learn how to fix your shoulder pain for life? DM me the word “PAIN” and you’ll get a free shoulder-pain fix demo! ⁉️ Join our Facebook group “NTS Shoulder Pain Relief Method” for exclusive videos, direct support, and a FREE shoulder guide!! #scapularwinging #shoulderpain #scapularcontrol #serratusanterior #shoulderrehab #shoulderstability #wingingscapula #physicaltherapy #shoulderworkout #painfreepressing #shoulderhealth #rotatorcuff #mobilitytraining #rehabexercises #ntsmethod