#Scapular Stability Exercise

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

💥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 ⬇️⬇️⬇️

Scapular control = everything. Pain between your shoulder blades? Discomfort, fatigue… that “crusty” stiff feeling? Lack of mobility? Your scapula probably isn’t moving well so your body compensates. Upper trap takes over. Serratus goes missing. Lower trap naps. Why this happens: • Weakness or imbalance in surrounding muscles • Tight/shortened chest • Poor breathing patterns Follow for more

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.

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

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

Your shoulders move well and are healthy with your scapula moving well. #scapularmobility #upperbackpain #shouldermobility

🚨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

Here are 4 great exercises to build scapular strength and stability: ✅ Banded Scapular Retraction ✅ McConnell Flexion ✅ Banded Rows ✅ Banded Wall Slides Strengthening your scapular muscles helps improve posture, reduce shoulder pain, and prevent injuries, especially if you sit at a desk, lift weights, or play sports! Try these out at home or add them in during your next workout!💪 Let us know if you try them below! #scapula #scapularstability #shoulderstrength #posture #physiotherapy #exercise #strengthtraining

⚙️ Comment “Stability” for a scapula stability workout + PDF 👉🏻 Here are 4 exercises to strengthen the posterior chain (back side) of our Upper Body, especially those little muscles responsible for healthy shoulders & proper scapular movement. ⚠️ Muscles don’t turn ON and OFF as simple as this visual. In all 4 exercises all 4 muscles mentioned (and many more) are activated to a certain degree. They all share many things, but here are the key differences: 1. Prone Y- Raises – The scapula in this position starts in an upwardly rotated position. This puts the body in an optimal position to target the lower traps which are involved in both scapular upward rotation & scapular depression. 🎯 Lower Traps. 2. Prone W-Raises – The scapula is in a relatively downwardly rotated position and the movement favors a deeper retraction. This allows more activation of the rhomboid muscle group, which is involved in scapular downward rotation & retraction. 🎯 Rhomboids. 3. Prone End Range Cuban Rotations – This exercise focuses heavily on the motion of external rotation in the end range of motion. The external rotator group includes the two muscles: teres minor and infraspinatus. The importance of training these muscles can’t be stressed enough. While this range of motion might not be available for everyone, it is a motion that can be regressed with either a bench or some level of elevation. 🎯 Rotator Cuff External Rotators. 4. Prone T-Raises – While all the fibers of your traps are being activated, the middle traps are accomplishing most of the movement. This is also the position to optimally target the motion of horizontal abduction, which makes it great for rear delt development. 🎯 Rear Delts & Middle Traps. 🪐 I recommend to pick 1-2 of these, focus on them and switch them after a few weeks. 🪐 High reps tend to work best here. 8-15r of each for 2-4 sets at the end of training is a good place to start. You can also perform holds on the end range of 20-60sec. 1-3x per week. 🔥 Black Friday EXTENDED until tomorrow midnight. 🔐 $180/year — locked in forever. 60% OFF. 👽 Every program + Hand Balancing System + 100+ bonuses. 🎁 Link in bio. Last chance. With love, Gabo

Scapular Activation Exercises ☎️ 8980 676 676 Follow us for more such exercises video & information @completecare.official @dr_foram080

👋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