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.