Scapula control and stabilization

By Sarah Jane Walker

Scapula control and stabilization can help with a variety of upper quadrant conditions, such as:

  • Shoulder impingement
  • Nerve entrapments
  • Shoulder instability
  • Cervical Strain

Here at Body Works Sports Physiotherapy, we can help assess and treat scapular movement that may be contributing to some of the pain you’re experiencing.

Serratus Anterior Punch.

  • Lie on your back with your arm straight up above the shoulder joint while holding a weight in the hand of your affected side.
  • Move your arm up towards the ceiling, while keeping  your elbow straight and try to lift your shoulder blade off the floor.
  • Return your shoulder blade back down to the starting position in a slow and controlled movement.

Overhead Scapular Squeeze

  • Lie face down with your neck in a neutral position.
  • Extend the arms out above your head, and hold a stick with your arms making the shape of the letter Y.
  • While maintaining this position, try to squeeze your shoulder blades together and then lift your arms off the floor.
  • Return to the starting position in a slow and controlled movement.

Banded Wall Slides

  • Loop a resistance band around the wrists or the forearms. Place elbows and wrists shoulder width apart to cause some tension in the band.
  • Your forearms should be resting against the wall with fingers pointing up towards the ceiling.
  • As you slide your forearms up the wall, try to flatten your shoulder blades in against the ribs and keep your elbows tucked in from pointing outwards.
  • Try not to round your upper back and maintain contact with the wall the entire time. Return back to the starting position in a slow and controlled movement.