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Scapular Stabilization PROTOCOLS ` Description. muscles. STRENGTH EXERCISES: BACKGROUND • o The scapula is the base of support to shoulder joint and all movements of the upper extremity o Poor scapular stabilization can contribute to a variety of upper quadrant syndromes such as:
This handout has exercises your therapist will review with you so that you will learn to stabilize your scapula and increase the strength in the muscles in your back.
Prone Scapular Retraction. Setup. Begin lying face down with your arms resting to either side of your body. Movement. Gently squeeze your shoulder blades together, then relax them and repeat. Make sure to keep your back relaxed and do not shrug your shoulders. Prone Scapular Slide with Shoulder Extension. Setup.
Use one hand to tilt your head sideways, pulling your ear toward one shoulder until you feel a stretch in the opposite side of your neck, and hold. Tip. Make sure to keep your back straight and do not let your head rotate, or bend forward or backward. Rev. 8/15. Seated Levator Scapulae Stretch.
The following exercises use combined patterns of motion which is in our daily activities (i.e. fastening seatbelt, throwing a softball, etc.). Each exercise should be done with both your right and left arms. Keep your elbow straight and watch your hand as you do the exercise.
This exercise is promoting proper scapular retraction and protraction while avoiding the common mis- conception of scapular elevation toward the 12 o'clock position.
• Start with no weights; once the exercise becomes easier to do, you may add 1-2 lbs to each hand. • Perform 2-3 sets of 10-15 repetitions once a day. Prone (Seated) Retraction • While lying facedown and keeping arms out from the sides and elbows bent, pinch or squeeze the shoulder blades together. • Hold for 2 seconds, and then relax.
