Shoulder Strength And Scapular Stability – Ball At Wall Drill

Do you have shoulder or neck pain? Do you sit at computer all day? Watch our video to learn what you can do to help!

Often we have difficulty controlling where our shoulder and neck sits for day to day posture and activity. Try our simple home exercise to work on controlling shoulder posture and the shoulder blade on the ribcage position is key to this.

For more information, or for an assessment to determine if this exercise if appropriate for you, please contact us at 604-983-6616

Hi this is Dana Ranahan at Body Works Sports Physiotherapy and today I’m here to show you an exercise for shoulder strength. Do you have rotator cuff pain or difficulty controlling your shoulder position? A lot of us do, from mousing at the computer, we tend to drop our shoulders or from various sports. So in the clinic we end up seeing a lot of people that sort of of have a dropped shoulder on the one side and this can lead to pain.

An exercise you can do at home with this, is grab a little ball, soccer ball or a beach ball or something like that and you can bring it to the wall. First thing we’re going to do is start with the arm by the side, and focus on pulling the shoulder blade back in space. So we don’t want the shoulder to come forward, we want to try and bring it back so that it lines up with our ear. Effectively put some pressure into the ball and doing little circular type motions trying to maintain the shoulder blade pulled back onto the ribcage.

Start with the ball in close and as time goes on, you can work to a longer lever position which is a little more difficult. Usually with this we work with the ball and maintain that position and to work on controlling the shoulder blade. Maybe you do it for 30 seconds or 60 seconds at a time, take a short break and then go again. So it won’t be tiring, like if you’re lifting weights but you’ll probably feel a bit of fatigue in the muscles around the shoulder blade.

So give this a try, if you have any other questions, please contact us at 604-983-6616.