Scapular Stabilization Exercises

What it does

The shoulder blade must tilt, rotate and glide as the arm moves. Poor control changes the load on the rotator cuff and the joint. These exercises target the lower and middle trapezius, rhomboids and serratus anterior.

You will often see it in our programmes for shoulder impingement, rotator cuff injury and shoulder dislocation, and it features in our shoulder pain physiotherapy programmes.

How to do it

1. Rows: pull a band anchored in front of you towards your ribs, squeezing the shoulder blades back and down.
2. Prone T: lie face down, arms out to the sides, thumbs up. Squeeze the shoulder blades and lift the arms slightly.
3. Prone Y: same position with arms overhead in a Y shape. Lift slightly, keeping the neck long.
4. Prone W: elbows bent, arms in a W shape. Lift and squeeze.
5. Hold each lift 2 to 3 seconds.

How much

10 repetitions of each, 2 sets, once a day. Start without weights.

Common mistakes

• Lifting the head or arching the back.
• Shrugging instead of squeezing down and back.
• Lifting too high, which switches on the wrong muscles.

Stop and check with us if

• Any lift causes pinching pain in the front or top of the shoulder.

Frequently asked questions