Shoulder Blade Exercises

shoulder blade exercises 1
photograph shoulder blade exercises 1

Shoulder Blade Exercises

Shoulder Exercises We have shoulder exercises for rehabilitation of specific injuries including rotator cuff strain, dislocated shoulder and AC joint sprain. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice. It is essential an accurate diagnosis of your injury is made before beginning any shoulder rehabilitation. Stabilization of the shoulder girdle (includes shoulder blade) as well as any deficit in spine function is important to prevent a shoulder injury recurring. Isometric Shoulder Exercises ¬†Isometric or static shoulder exercises are performed using an immovable object such as a wall to provide resistance. The joint does not move. They are used in the earlier stages of shoulder rehabilitation. Pendulum Exercises The aim of Pendulum exercises is to mobilize the shoulder joint in the early stages of rehabilitation. Pole Mobility Shoulder Exercises Wand exercises use a long pole such as a broom stick to move the injured arm. The other arm powers the movement and the injured arm is kept relaxed as it is moved throughout it’s range of motion. Superior Capsule Stretch To stretch the top of the shoulder a rolled up towel can be placed between the bent elbow and the body. The other hand pulls the elbow inwards. Bouhler Shoulder Exercises Bouhler exercises are excellent for the shoulder blade muscles and the mid-back. 151 Drill The 151 drills exercise works the scapular, triceps and core stabilizers. Swiss Ball Stabilization This is a plyometric exercise which challenges shoulder stability. Wobble Board for Shoulders Wobble board exercises for shoulder stability. Upper Extremity Ball Stabilization This exercise strengthens the scapular stabilizers and the triceps. Ball Catches The Ball catch shoulder exercise on the hands and knees requires a partner. Wood Chops shoulder exercise The wood chop shoulder exercise improves the upper body strength and explosive strength. Resistance Band Pec Fly Exercise The pec fly resistance band exercise strengthens the chest muscles. It is a great alternative to the resistance machine found in gyms, sometimes also known as a Pec Dec. Standing Chest Press Shoulder Exercise This exercise strengthens the serratus anterior and increases shoulder flexibility. A resistance band is required for this exercise. Resistance Band Overhead Tricep Extension The Overhead Tricep Extension exercise works the Triceps Brachii muscle and is a more advanced version of the tricep extension exercise. Standing 90/90 Internal Rotation This exercise uses a resistance band to strengthen the rotator cuff muscles and scapular muscles. Standing 90/90 External Rotation The external rotation exercises help to strengthen the rotator cuff muscles. Resistance Band Lateral Raise Exercise The lateral raise exercise strengthens the Deltoid muscle, the large one which covers the top of the shoulder joint. Shoulder Step Ups The plus position (placing the shoulder blades into protraction) increases muscle activation of the serratus anterior. Serratus Punch The Serratus Punch exercise is designed to strengthen the shoulder blade protractors such as Serratus Anterior. Seated Push Up Shoulder Exercise The seated push up exercise works on the scapulothoraic body segment. Scapular Squeeze Shoulder Exercise In a sitting position with the elbows by the side the athlete squeezes the shoulder blades together, holding for 5-10 seconds. This strengthens the rhomboids and middle trapezius. Scapular Protraction Shoulder Exercise This scapula protraction exercise works the Serratus Anterior muscle. Reverse Fly Shoulder Exercise Reverse fly using resistance band works the middle trapezius and rhomboids at the back of the shoulder. Resistance Band Pullover Shoulder Exercise The pullover exercise uses a resistance band to work the chest muscles (pecs) and lats. Push Up against a Wall The Push-up performed against a wall strengthens the chest muscles and is a ‘plus’ is added, the scapula muscles can also be activated. Prone Horizontal Abduction The horizontal abduction exercise works the scapular stabilisers, as well as two of the rotator cuff muscles. Prone Fly Shoulder exercise on Swiss Ball The prone fly shoulder exercise strengthens the rhomboids and the middle trapezius. Plyometric Push Ups This plyometric push-up exercise is great for improving upper body strength and explosive power. Pec Fly with Band This exercise strengthens the chest muscles using a resistance band. Resistance Band Internal Shoulder Rotation Internal (medial) shoulder rotation exercises strengthen the rotator cuff muscles which stabilise the shoulder joint. Working these muscles is important after shoulder injuries, especially dislocations and impingement syndromes. Medicine Ball Rotation From Behind This shoulder exercise strengthens the rotator cuff and scapular muscles dynamically. Medicine Ball Rotation – Supine The medicine ball rotation strengthens the rotator cuff muscles of the shoulder. Medicine Ball Rotation – Seated The medicine ball rotation shoulder exercise involves catching and throwing a ball using internal shoulder rotation to strengthen the rotator cuff muscles. Medicine Ball Balance Shoulder Exercise This exercise focuses on scapular stabilization with an emphasis on balance. Medicine Ball Alphabet This medicine ball drawing exercise strengthens the deltoid and the rotator cuff muscles. Lawn Mower Shoulder Exercise The lawn mower is a good shoulder exercise used to improve scapular stabilization using a resistance band. Lateral Rotation Front Lying Lateral (external) rotation exercises strengthen the rotator cuff muscles. Lateral Rotation in Standing Shoulder exercise – Lateral rotation in standing using a resistance band. Also known as the External Rotation in standing. Lateral Rotation in Side Lying The Lateral Rotation side lying exercise works the glenohumeral joint, inparticular the rotator cuff muscles. Lateral Rotation Band Abduction This lateral rotation exercise strengthens the rotator cuff and requires a resistance band. Lateral Rotation Abduction Shoulder exercise – Lateral rotation in abduction using a resistance band. Also known as the External Rotation in standing. Lateral Raise Shoulder Exercise The lateral raise exercise uses a resistance band to strengthen the deltoids. Lat Pull Down Shoulder Exercise This lat pull down shoulder exercise uses a resistance band to improve latissimus dorsi muscle strength. Internal Rotation with Band Internal (medial) shoulder rotation exercises strengthen the rotator cuff muscles which stabilise the shoulder joint. Working these muscles is important after shoulder injuries, especially dislocations and impingement syndromes. Hands Up / Robbery Shoulder exercise The Hands Up Robbery shoulder exercise strengthens the lower trapezius. Front Raise Shoulder Exercise This front raise requires a resistance band and is designed to strengthen the front of the shoulder. Extension in prone with dumbell Shoulder extension in a prone lying position (on the front) to strengthen the posterior shoulder muscles. Diagonal Plane Exercises These exercises use a resistance band to strengthen the shoulder and arm muscles, especially the rotator cuff, chest and upper back. Chest Pass The chest pass shoulder exercise improves explosive strength of the upper body. Bent Over Row Shoulder Exercise The bent over row exercise using a resistance band works the upper and mid back muscles. Seated Row Shoulder Exercise The seated row works the rhomboids and middle trapezius using a resistance band. Scapula Upwards Rotation Shoulder Exercise The scapula upwards rotation works the scapula rotators. Scapula pull down shoulder exercise The scapula pull down shoulder exercise strengthens the scapular depressors using a resistance band. External Rotation with Retraction This exercise strengthens the rhomboids and middle trapezius. A resistance band is required for this exercise. Abduction in Scapula Plane The abduction in the scapular plane works the anterior Deltoid and Supraspinatus muscles. Bilateral Extension Shoulder Exercise Bilateral extension using a resistance band to strengthen the scapula muscles. Hand Walking on Treadmill / Stool This exercise can either be carried out on a treadmill or a wheely stool. Resistance Band Standing Chest Press Exercise The standing chest press strengthens the chest muscles, the Pectoralis Major and Minor, as well as the front fibres of the Deltoid shoulder muscle. Resistance Band Standing Abduction Exercise Abduction exercises involve moving the thigh away from the centre line of the body. This strengthens the outer hip and buttock muscles. Overhead Toss Shoulder Exercise This shoulder exercise enhances the co-ordination of the shoulders and trunk. Resistance Band Shoulder Press Exercise The shoulder press is a very commonly used exercise which can be performed with dumbbells, a barbell, band (as shown here), or a resistance machine.
shoulder blade exercises 1

Shoulder Blade Exercises

Healthy shoulder blades are a rarity in our society. The problem is the amount of time we spend sitting in front of computers and steering wheels. The hunched position we tend to assume in these situations leads to a more or less permanent forward rounding of the upper spine, called kyphosis. This posture inhibits the ability of the scapula to tilt backward and create space for the rotator cuff in the shoulder joint when the arm is lifted overhead. As a result, the rotator cuff gets pinched, causing tissue damage. It doesn’t stop there. In the keyboard-typing and steering-wheel-grasping positions our shoulders are internally rotated and protracted (pushed forward) for long periods of time. This leads to laxity and weakness in the muscles that externally rotate and retract (pull back) the shoulders. Eventually, these imbalances cause the shoulder blades to float away from the spine toward the shoulder sockets, a phenomenon known as scapular winging. A healthy shoulder blade is sucked up tight against the ribcage. If your shoulder blades are visibly poking out of your upper back when you stand with your arms at your sides, then you have scapular winging. Swimming tends to exacerbate these issues further, while also hastening and intensifying their consequences. Swimming strengthens the shoulder’s internal rotators and protractors at the expense of the muscles that move the shoulders in the opposite directions. To improve your shoulder health and performance, it’s necessary to counterbalance these effects with strengthening exercises for the muscles that externally rotate the arms at the shoulder socket and retract the shoulder blades. A little bit of corrective exercise for the shoulders goes a long way. I recommend doing one set of each of the following three exercises twice per week as a preventive measure if you have never experienced swimmer’s shoulder. Build to two sets of each exercise three times per week if you have had a shoulder injury. (Thanks to Eric Cressey, M.S., C.S.C.S., a Boston-based strength and conditioning coach who works with endurance athletes including Dede Griesbauer, second at Ironman Brazil this year, for teaching me these exercises.)

Shoulder Blade Exercises

Shoulder Blade Exercises
Shoulder Blade Exercises
Shoulder Blade Exercises
Shoulder Blade Exercises
Shoulder Blade Exercises

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