3 sets x 10 reps Frequency: 3 sets of 15 reps Three times per week Goal: Improve scapular strength Physioball Scapular Exercises Stand with hand placed on physioball against a wall Bring shoulders back and down You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Physioball Scapular Exercises Bring shoulders back and down . This article will demonstrate exercises that you can do on your own to improve your scapula control. Scapular Stability Exercises The following scapular stability exercises are designed to improve the strength and control of the muscles of the shoulder blade (scapula). The ball should be easy to grip, fit into your hands and easy to move. This specific exercise requires you to pull your shoulder blades closer together to the spine while preventing your shoulder from doing an upward motion or a … top exercises identified by Moseley et al. Maintain shoulders back and down . These three muscles act to retract the scapula, thus bringing the shoulder blades together. Retraction and Protraction Scapular retraction provides a stable base from which the arm elevates and ex-ternally rotates during the cocking phas- Strengthens: Posterior Deltoids, Rhomboids, Middle Trapezius, Infraspinatus, Teres Minor. It focuses on scapular retraction and is one of the most common warm-up exercises for shoulder health. Scapula position is almost fully determined by the pulling of muscle groups that attach to the scapula. Please see my previous article Top 3 Exercises for Stronger Scapular Retraction and Depression for specific rhomboid and mid trapezius strengthening exercises (use the table of contents to go straight to the exercises). Strong muscles related to the shoulder blades mean a stronger scapular retraction… (7). Slowly roll hand up and down over the ball . Ekstrotn's electromyograpbic study found the overhead arm raise in line with the lower trapezius to be the best exercise (Figure 2) (2). Completing simple scapular retraction exercises can strengthen your muscles and improve your posture. With the ball in your affected arm, perform circular, pendular and up and down motions with the ball keeping your elbows straight. To perform scapular stabilization exercises like this one, you will need a ball resembling a tennis ball. Scapular retraction is an integral component of good trunk posture. If your scapular retractors are weak, your shoulders will hunch forward and add strain to your thoracic spine. The scapula, or shoulder blade, is attached to over a dozen muscles, including the middle trapezius, lower trapezius, and rhomboids. Scapular Retraction Exercises for Posture. And scapular retraction is usually the primary cue for performing moves like barbell rows and pull-ups. The scapula is the core of the upper body, this is where the force comes in through and gets distributed out of. Generally, they The scapular retraction is a movement that focuses on strength and improving the integrity of your shoulder blades. This scapular stabilization exercise combines both scapular stability and mobility, as many of these exercises do. Retraction – To imagine scapular retraction, imagine a backwards motion of the scapula, moving closer towards the midline of the spine -like maybe during the backstroke of a canoe row .

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