Shoulder pain can be caused by issues with the muscles attached to the shoulder blade, also known as the scapula. This can result in a change in the scapula’s resting position or lead to irregular motion when moved. This is typically due to altered muscle recruitment in that area which can develop into further issues such as shoulder impingement, rotator cuff dysfunction and instability.

Research has shown that the muscle imbalance is typically due to excess activation of the upper trapezius along with decreased control of the lower trapezius and serratus anterior. Exercise can be easily incorporated in a rehabilitation program to decrease pain and restore normal function due to shoulder blade muscle imbalance. It is important to selectively activate the weaker muscle parts with minimal activation of the overactive muscles to ensure a balance is restored. Here are four exercises that can help target key muscles to restore balance in the shoulder.

  • Side-lying external rotation

Lay on your uninvolved side with shoulders stacked. Place the top arm on your side with the elbow flexed 90° so that the forearm is sticking out forward. Slowly externally rotate your shoulder that the forearm goes up. Hold for a few seconds before lowering back down to the starting position.

  • Side-lying forward flexion

Lay on your uninvolved side with shoulders stacked. Place the top arm on your side with the elbow fully extended so that the forearm is stacked along your side. Slowly rotate the shoulder so that the arm is raised up perpendicular to your body. Hold for a few seconds before lowering back down to the starting position.

  • Prone horizontal abduction with external rotation

Lay on your stomach with your arms hanging off the side of the table with the elbow fully extended and the shoulder in external rotation. Slowly raise your arms outwards so that your arms are perpendicular with your body. Hold for a few seconds before lowering back down to the starting position.

  • Prone extension

Lay on your stomach with your arms hanging off the side of the table with the elbow fully extended and the shoulder in internal rotation. Slowly raise your arms backwards so that your arms are parallel with your body. Hold for a few seconds before lowering back down to the starting position.

 

If you are looking for more exercise ideas, check out our post about overcoming gluteal dysfunction.

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