#Scapular Stability

𝐒𝐜𝐚𝐩𝐮𝐥𝐚𝐫 𝐃𝐲𝐬𝐤𝐢𝐧𝐞𝐬𝐢𝐚? 𝐒𝐭𝐨𝐩 𝐂𝐡𝐚𝐬𝐢𝐧𝐠 𝐭𝐡𝐞 𝐏𝐞𝐫𝐟𝐞𝐜𝐭 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫 𝐁𝐥𝐚𝐝𝐞 𝐏𝐨𝐬𝐢𝐭𝐢𝐨𝐧! 🔥 If you’ve been told your 𝘀𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗽𝗮𝗶𝗻 is because your 𝘀𝗰𝗮𝗽𝘂𝗹𝗮 𝗱𝗼𝗲𝘀𝗻’𝘁 𝗺𝗼𝘃𝗲 ‘𝗰𝗼𝗿𝗿𝗲𝗰𝘁𝗹𝘆,’ it’s time for a reality check. 𝗦𝗰𝗮𝗽𝘂𝗹𝗮𝗿 𝗱𝘆𝘀𝗸𝗶𝗻𝗲𝘀𝗶𝗮 (aka ‘winging’ or ‘poor movement’) is often a symptom—not the root cause. 🔍 𝗪𝗵𝗮𝘁 𝗖𝗮𝗻 𝗟𝗲𝗮𝗱 𝘁𝗼 𝗦𝗰𝗮𝗽𝘂𝗹𝗮𝗿 𝗗𝘆𝘀𝗸𝗶𝗻𝗲𝘀𝗶𝗮? 🔹 Weak or uncoordinated serratus anterior & lower trap 🔹 Poor thoracic mobility 📉 🔹 Over-reliance on passive treatments instead of strength 🔹 Pain itself—research shows pain can change movement patterns 🤯 🚫 𝗪𝗵𝗮𝘁 𝗪𝗼𝗻’𝘁 𝗙𝗶𝘅 𝗜𝘁? ❌ Constantly “correcting” your scapula ❌ Worrying about the ‘perfect’ movement ❌ Passive treatments without strength training ✅ 𝗪𝗵𝗮𝘁 𝗪𝗼𝗿𝗸𝘀? 𝗔 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵-𝗯𝗮𝘀𝗲𝗱, 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗮𝗽𝗽𝗿𝗼𝗮𝗰𝗵! ✔️ 𝗜𝗺𝗽𝗿𝗼𝘃𝗲 𝘁𝗵𝗼𝗿𝗮𝗰𝗶𝗰 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆 🏋️‍♂️ ✔️ 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝗲𝗻 𝘀𝗲𝗿𝗿𝗮𝘁𝘂𝘀 & 𝗹𝗼𝘄𝗲𝗿 𝘁𝗿𝗮𝗽 💪 ✔️ 𝗚𝗿𝗮𝗱𝘂𝗮𝗹𝗹𝘆 𝗹𝗼𝗮𝗱 𝘁𝗵𝗲 𝘀𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗶𝗻 𝗳𝘂𝗹𝗹 𝗥𝗢𝗠 🔥 ✔️ 𝗧𝗿𝗮𝗶𝗻 𝗳𝗼𝗿 𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻, 𝗻𝗼𝘁 𝗮𝗲𝘀𝘁𝗵𝗲𝘁𝗶𝗰𝘀 📈 📚 𝗧𝗵𝗲 𝗥𝗲𝘀𝗲𝗮𝗿𝗰𝗵: Scapular dyskinesia alone is NOT a reliable predictor of pain (Struyf et al., 2014). 𝗙𝗶𝘅 𝘁𝗵𝗲 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 & 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝗱𝗲𝗳𝗶𝗰𝗶𝘁𝘀, 𝗮𝗻𝗱 𝘁𝗵𝗲 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝘄𝗶𝗹𝗹 𝘁𝗮𝗸𝗲 𝗰𝗮𝗿𝗲 𝗼𝗳 𝗶𝘁𝘀𝗲𝗹𝗳. Stop obsessing over ‘scap position’ and start building a stronger, more resilient shoulder. 💥 DM us to get started! #physicaltherapy #physicaltherapist #foryou #foryoupage #physiotherapy #shoulderpain #shoulderrehab #scapularstability #scapulardyskinesis #scapularwinging

Beauty In Disguise —— This beauty right here is a dynamic isometric focusing on building more strength and control in retraction and protraction. - 1️⃣start light and work with sets of 20-30sec 2️⃣focus on a straight and locked elbow 3️⃣keep the line from wrist to shoulder - Especially the protracted position where the scapula retractor muscles are in a lengthened position is rarely trained or isolated. Give this a go and just treat it as a „shoulder finisher“ in your next upper body day😉 - #totalhumanoptimization Redefining Performance. . , . #scapularstability #shoulderblade #shouldermobility #mobilitytraining #rangeofmotion #performancetraining #scapula #shoulderhealth

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

🚨Open Me🚨 Still doing banded shoulder exercises? Here’s why that’s not enough… ❌ Most band exercises (like ER/IR) isolate one joint or muscle. That’s great for early rehab… but real movement demands integration. These drills don’t train your rotator cuff to stabilize under load, or your scapula to move with your thoracic spine. ✅ The kettlebell arm bar with rotation + scapular push builds real shoulder function.
It: * Trains rotator cuff stability in vulnerable positions * Improves scapular control & serratus activation to fix winging * Integrates thoracic rotation + posterior sling engagement * Challenges the shoulder in multiple planes under load It isn’t just a mobility drill… it’s a brain-body reset for scapular winging, cuff dysfunction, and poor overhead mechanics. Function > isolation 
Train like your body actually moves! Follow me for lesser known injury and movement advice from a Physical Therapist to keep you moving pain free for life! 🤓 #shoulderpain #rotatorcuff #scapularstability #shoulderrehab #functionaltraining #mobilitytraining

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

Stole these exercises from @theprehabguys a while back and haven't turned back since! 💯 Scapular winging, also known as scapular dyskinesis is a common condition. I am more prone to it due to the curve of my scoliosis, therefore scapular rehab is a staple in my warm-ups 💪🏼 💥 Supine Serratus Scoops 💥 Prone Lift-offs 💥 Swiss Ball 90/90 Prone External Rotations Scapular dyskinesis is a term used to describe abnormal movement patterns or positioning of the scapula (shoulder blade) during shoulder motion. It is not always a problem, however it can often be associated with shoulder pain and dysfunction. The scapula plays a crucial role in the stability and mobility of the shoulder joint, so any abnormal movement or positioning can affect the overall function of the shoulder and cause surrounding muscles to overcompensate. Scapular dyskinesis can result from muscle imbalances, poor posture, overuse injuries, and trauma. It is often seen in people who participate in activities that involve repetitive overhead arm movements, such as overhead sports, weightlifting, and certain occupations. Treatment for scapular dyskinesis typically involves a combination of physical therapy and exercises to improve scapular movement and control. Strengthening exercises for the muscles around the shoulder blade (e.g., the serratus anterior and lower trapezius) are often prescribed to correct the abnormal movement patterns. Additionally, addressing any underlying causes, such as muscle imbalances or poor biomechanics, is essential for long-term improvement. **These exercises may not be right for everybody, please see a specialist to make sure this is right for you.

Scapular stability depends on how the trunk, rib cage, and shoulder coordinate under load. Controlled breathing and deep core activation regulate rib cage position and intra-abdominal pressure, creating a stable base for efficient scapular control. When this system isn’t well coordinated, the shoulder often compensates with excess tension and altered mechanics. Plank-based training builds foundational trunk and shoulder stability, while loaded carries challenge the shoulder to maintain scapular control as the body moves underneath it. This system-based approach trains proximal stability with distal control, improving muscle coordination and building more resilient shoulder mechanics for reaching, carrying, and overhead tasks. #ProXPhysicalTherapy #PhysicalTherapy #PhysicalTherapist #ScapularStability #ShoulderRehab #ShoulderMechanics #CoreBreathing #NeuromuscularRehab #KineticChain #MovementQuality #FunctionalMovement #FunctionalTraining #FunctionalExercise #NeuromuscularCoordination #IntraAbdominalPressure #WholeBodyApproach #PainFreeMovement #ShoulderPain #Mobility #PainManagement #Pain #Care #Health #HolisticApproach #AgouraHills #Malibu #Calabasas #WestlakeVillage #SoCal

Scapula control is literally my favorite thing to do! It works like anything, the more you practice it, the better it gets! When it works well it brings such a SOLID feeling to the movement! I love it! This exercise in itself is a great exercise but I wanted to explain it to you! I love new exercises but I love understanding them even more! Think 'elbows away from you' It works like a charm! The pulling back motion will often cause too much retraction and possible winging. That is why FREE MOVEMENT needs to be mastered before ANYTHING! As simple as that! And if learning how to control shoulders is important to you then hit follow because I have a ton of stuff to share with you🫶 #pilatesinstructor #fitnessprofessional #shoulders #biomechanics #anatomy @movelikeamotha

👋Don’t ignore those small stabilizing muscles in your shoulder. ✅They create the strong foundation needed to stay injury free. Give these 4 a try and see how you do. - If you need a step-by-step program to fix your shoulder issues, click on @theptinitiative to get started today! - . . Note: this post is for informational purposes, not medical advice, and is not a replacement for a professional evaluation. Always consult the advice of your healthcare provider. - #shouldermobility #shoulderpain #shoulderimpingement

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

✅ Comment "𝗦𝗛𝗢𝗨𝗟𝗗𝗘𝗥 𝗙𝗜𝗫" to get my 𝗦𝗛𝗢𝗨𝗟𝗗𝗘𝗥 𝗥𝗘𝗖𝗢𝗩𝗘𝗥𝗬 program in my app for your first 𝟳 𝗗𝗔𝗬𝗦 𝗙𝗥𝗘𝗘 💯 In addition to this program, you’ll also have access to 𝟭𝟬 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 more routines within 𝟮𝟱 categorized sections covering the whole body for only $𝟵𝟵 for the whole year ($𝟴.𝟯𝟯/month)! ----- 💥Shoulder Health💥 ⁉️ Struggling with shoulder pain? 👌🏼 Give these a try and see how your shoulders feel afterward! 📌 Improving the strength and coordination of the scapular muscles is important for overall shoulder health as these muscles must work in unison with the smaller shoulder joint stabilizers (rotator cuff) when lifting overhead, carrying loads, throwing a ball, and reaching (just to name a few movements) 🚨 Although you can gain strength in these muscles with rowing and horizontal pressing variations, it's important to add some overhead exercises such as the ones shown here in order to work the scapular musculature through their full range of motion (ideally into scapular upward rotation and posterior tilt, two movements that are commonly not worked enough) 🎥 In the videos shown, the wall provides a nice cue for the hand to slide on and lightly press into, helping to facilitate scapular upward rotation ✅ It's important to reach your hands high and allow your shoulder blades to move up and around your rib cage, as if you're pushing your armpits up and into the wall 💯 Don't worry about trying to pinch your shoulder blades together until the end of the motion in the variations where you lift your hands up and back off the wall 🔥 If you're doing it right, you should feel the muscles between your shoulder blades working and possibly under your armpits as well ----- 🎯 If you need a more 𝗖𝗨𝗦𝗧𝗢𝗠𝗜𝗭𝗘𝗗 program that is individually tailored to you and your specific situation and goals… ➡️ Tap on the 🔗 link at the top of my page @dr.caleb.burgess to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 𝗼𝗻𝗹𝗶𝗻𝗲 (or comment the word “𝗔𝗣𝗣𝗟𝗬” here and I’ll DM you the application form) ----- #shoulderrehab #scapularstrength #scapularstability #shoulderpain