What is Scapular Stability?

Scapular Stability refers to the ability of the shoulder blade (scapula) to maintain its position and movement during shoulder movements. The scapula is a crucial component of shoulder function as it serves as the anchor point for many of the muscles that control movement and stability in the shoulder joint. The muscles surrounding the scapula which include the rhomboids, serratus anterior, and trapezius, work together to maintain scapular stability. 

It is important to maintain proper shoulder mechanics, to prevent injuries and improve performance in physical activities. Scapular dysfunction is one of the many issues that can lead to improper alignment and movement of the shoulder joint, increasing the risk of injury.

Scapular exercises are designed to improve the function and strength of the muscles around the shoulder blades. It can help to prevent injury and improve shoulder mechanics during various activities. Here are four exercises to help improve scapula stability.

Scapular Retraction

Scapular retraction involves retracting the shoulder blades together while keeping the arms straight. It can be performed sitting or standing, with or without resistance and can help strengthen the rhomboid and middle trapezius muscles. 

Prone T Extension

This exercise is done by lying face down and lifting arms into a T-shape while retracting the shoulder blades. This exercise can help strengthen the middle and lower trapezius muscle which can help improve scapular position.

Wall Angels Exercise

Wall Angels involve standing with the back against a wall and sliding the arms up and down the wall while maintaining scapular stability. Doing this can help improve scapular upward rotation and strengthen the lower trapezius and serratus anterior muscles

Push-Up Plus Exercise

Starting in a push-up position and then pushing the upper back up towards the ceiling while keeping the arms straight. It effectively increases activation of the serratus anterior muscles to improve scapular stability.

Using these simple exercises can not only help maintain proper shoulder mechanics, but also prevent injuries and improve your performance in physical activities.

Want to learn more exercises? Check out article on the big 3 exercises to target low back muscles to decrease back pain HERE!

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