#Scapular Stabilization Techniques

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

💥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 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

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

"🧘‍♀️ 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

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

In this exercise, we are focusing on improving scapular alignment and thoracic control on the left side, in the context of a thoracic scoliosis. The patient raises the arm on the convex side of the curve while I provide manual stabilization through the thoracic and lumbar regions to guide the movement within the correct axis. The aim of this exercise is to: enhance controlled mobility through the thoracic region, reactivate the postural muscles on the concave side, and promote elongation and decompression along the spinal curve. Breathing plays a crucial role in this exercise — it helps facilitate thoracic expansion on the concave side, supports spinal elongation, and improves motor control through the movement. This represents an important stage in postural re-education and in developing active control of the spine , a key component of a personalized scoliosis rehabilitation program. It is important to emphasize that physiotherapy treatment must always be individualized, as each patient presents with different curve patterns, muscle imbalances, and compensations. Changes in the Cobb angle cannot be achieved through this single exercise alone,they require a comprehensive, consistent, and patient-specific therapeutic approach.Moreover the Cobb angle can't be corrected after 18y, however I recommend to see a physio who is close to you for a face to face consultation. #scoliosis #spinehealth ##painrelief #physio #London #reels #backpainrelief #fizioterapeutromaninlondra