#Scapular Stabilization Exercises For Runners

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

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

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

💥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 ⬇️⬇️⬇️

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

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

Two of my favorite exercises to target posterior rotator cuff and scapular retraction 💪🏼

⚙️ 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

"🧘‍♀️ Corrective Exercise: Scapular Stabilization 💪 Strengthen your shoulder girdle and improve posture! 🦴 Great for shoulder rehab & upper body control 🎯 Try and also share with your Near and Dear one Turn on post notifications🔔 Save & share this post 👍 Please DM for credit & Removal☺ Follow @physio_injury_treatment Give us a follow if we deserve 💌 Turn on your post Notification for learning something new every day ✅😍🥰 Follow for daily unique content 👇👇👇 @physio_injury_treatment . @physio_injury_treatment #physiotherapy #physicaltherapy #physio #physiotherapist #fisioterapia #rehab #fitness #rehabilitation #health #physicaltherapist #backpain #exercise #pain #wellness #fisio #chiropractic #fisioterapeuta #injury #massage #therapy #drphysiocare #healthylifestyle #chiropractor #sport #neckpain #painrelief #pulmonary #pulmonaryrehabilitation #neurorehab

🚨Open me🚨 Scapular winging isn’t just a cosmetic issue! it’s a neuromuscular imbalance that can disrupt shoulder function, cause pain, and impair athletic performance. One of the most overlooked muscles in scapular control is the serratus anterior… a powerhouse that anchors your scapula to the thoracic wall. 🧠 Why it matters:
The serratus anterior originates on the upper ribs and inserts along the medial border of the scapula. Its primary role? Scapular protraction and upward rotation, especially during pushing movements. When it’s underactive or weak, the scapula loses its stability and begins to “wing” away from the ribcage—creating a mechanical disadvantage for the rotator cuff and glenohumeral joint. 
This variation of the cable press with scapular protraction directly targets the serratus by combining horizontal pressing with a deliberate end-range protraction cue. It mimics functional movement patterns while retraining scapulothoracic control…something classic bench presses or push-ups miss. 🔬 The science is clear:
Research shows that serratus anterior activation is significantly improved when exercises include conscious scapular protraction… especially under load and with controlled tempo. That’s why this movement is a staple in rehab and high-performance programs. ✅ Add this to your routine if:
– You notice scapular winging
– You have anterior shoulder pain or overhead instability
– You want more efficient force transfer in pressing or throwing sports 📌 Tip: Focus on controlled tempo and feel the scapula glide around the ribcage—don’t rush the rep. This isn’t just strength work…it’s neural re-education. 🤓Follow for all my best rehab and exercise secrets! #ScapularWinging #SerratusAnterior #ShoulderStability #ScapulaControl #FunctionalStrength #scapularmobility #RotatorCuffRehab

Scapular dyskinesis is when the shoulder blade is not moving properly. This study (PMID: 28735288) shows this could lead to a 43% increase in shoulder pain. Focus on scapular health with these 3 exercises! ⚡️I help people overcome pain and injuries remotely. Do you have shoulder pain? Message me or click the link in my bio for my 1:1 rehab coaching⚡️ ➡️ Follow @healthperformancechiro for pain, injury, and performance tips ✅ Equipment used is inked in my bio Disclaimer: This content is for informational purposes only and is not medical advice. #rehab #scapularstability #scapulardyskinesis #shoulderblade #wingingscapula