13 Scapular Stabilisation Exercises & Shoulder Strengthening Workouts!

Should pain causes a high amount of discomfort & irritation, hence one needs to find an appropriate solution to this problem! To solve this problem I have mentioned the 13 Best Scapular Stabilisation exercises. These exercises will not only strengthen the shoulder muscles but also the muscles attached to the scapula!

These exercises are specifically implemented in order to stabilize and strengthen the muscles associated with the shoulder. Targeting and primarily focusing on these muscles will make them more strong and stable. The Benefits of doing these exercises is that it will heal and stabilize the muscles without the need of any equipment!

So what are these shoulder muscles that we are talking about? Let’s see!

Shoulder and Scapular Muscles-

Muscles of shoulder and scapula are-

Rotator cuff muscles– include 4 muscles, those are the supraspinatus, infraspinatus, teres minor, and subscapularis.

Trapezius

Triceps

Biceps brachii

Pectoralis muscles

Teres Major and minor

Latissimus dorsi.

These are the muscles that are attached to the bones in the vicinity. In addition, the insertion and origin of the muscles are on the bones such as the humerus, scapula, and clavicle.

The pain in the shoulder is mainly due to the discomfort caused in the above-mentioned muscles! Working them out is the best way to make the pain vanish. Similarly, these workouts are really easier to perform and require a lot of energy.

13 Scapular Stabilisation Exercises-

1. Prone Row T, Y, W and I-

These exercises are the most basic yet effective in terms of stabilizing your shoulder. If you go to your physical therapist regarding the shoulder pain, then he would definitely include the Prone Rows in your workout plan. Because these exercises are easy to perform and target almost every shoulder muscle in a gentle manner.

So let us first understand the position that we are going to start with! As the name suggests we have to get into a prone position that means upside down or flat on your chest. To perform the workout you should have a bench or a bed where you can lay your hands free to the floor.

For-

T- Elevate your arms such that they make the alphabet T. Keep fluttering the arms up and down.

Y- Make the alphabet Y with both your hands and flutter them with your palms facing down.

W- Make the alphabet W starting with the Y Position keep shuffling between the two.

I- Hands should be freely hanging down with your palms facing down. Flutter the arms to complete the exercise.

These are some of the best scapular stabilisation exercises and shoulder strengthening. Since you need no equipment to perform and are time efficient, they are the best workouts. Just remember to feel a squeeze in your shoulder and the muscles in the vicinity. This makes sure that the pressure is been applied to the scapular muscles.

2. EXTERNAL Rotation Exercise

External rotation exercise is easy to perform and helps in improving the strength of rotator cuff muscles. In addition, this equipment is not a prime necessity as it can be performed without an elastic rope.

Proper Process-

• Get a piece of cloth, for instance, a towel, and roll it into a small cushion.
• Here the towel will act as a placer, which you have to place in between your elbows and ribs.
• Elevate your lower hands such that they make a 90-degree angle with your upper hand. Your fist should be closed with the thumb facing the ceiling.
• Now rotate the lower part of your hand externally without moving Your shoulder.
• Return to the original position and then repeat it again 10-12 times.

Having an elastic rope with a handle may increase the efficiency of the exercise. As it may put extra effort on the muscles in action.

3. INTERNAL Rotation Exercise

Internal rotation exercise for shoulder stabilization is exactly similar to the external rotation exercise mentioned above except for the last few steps! In this exercise, you have to move the lower arm internally, rather than rotating it externally.

Follow the steps mentioned above, but remember to rotate the arm internally at the end.

4. Anterior Shoulder Raises

Anterior shoulder raises require a lightweight dumbbell or an elastic rope would be great. This is also a great exercise to target the muscles in the front of your shoulders. This would definitely help in shoulder muscle stabilization and building.

Proper Process-

• Start with holding a dumbbell in your hand in a straight position.
• Now elevate your hand until it is parallel to the floor. Don’t do an unnecessary rotation in your shoulder.
• Now just lower the hand and repeat the same steps with the other hand too.
• Make 10-12 reps for each hand in a set of two.

5. Standing Lateral Raises

This exercise is much easier to perform and requires no equipment. Moreover, there are few points to remember while doing the standing lateral scapular which is mentioned at the end.

Proper Process-

• Stand in a normal way with a gap in your legs and arms at your side.
• Now, elevate both the hands in a lateral manner until it is at right angle with the body.
• Feel a squeeze in your scapular muscles during the motion.
• After a brief duration lower the hands back to their normal position.
• That’s it! You are done with one of the best scapular stabilisation exercises.
• Now just repeat for 10-15 times in a set of two!

Points to remember-

• Don’t lock your scapula by pinching it too much.
• Performing exercise after locking the scapula may be harmful.

6. Wall Push-ups

Proper Process-

• Get near to a wall and place your palms on the wall.
• Now just squeeze your scapula without bending your elbows.

Wall Push-ups are also called serratus push-ups. Since this exercise targets the serratus anterior muscles of the back. These exercises are some of the best scapular stabilisation exercises.

7. Crossover Arm Stretch

Proper Process-

• Stand straight with one arm elevated but close to your body touching the chest.
• Use the other hand to apply slight pressure over the adducted hand.
• Hold the force for a couple of seconds and then shuffle the hands.
• Repeat it 5-8 times for each hand.
• It is the easiest scapular stabilisation exercise.

8. Trapezius Strengthening

Proper Process-

• Place your knee on a bench and hold a dumbbell in one hand. Another leg should be on the floor.
• Elevate the hand carrying the weight in a lateral manner.
• Lower after a few seconds.
• Do this 5-7 times and then repeat the same steps for other hands.

9. Pendulum

Proper Process-

• Place your hand on a table or something rigid at the level of the chest.
• Bend forward a little and freely lay your hand facing the floor.
• Whirl the freely laying hand in a clockwise manner for few seconds.
• Repeat the same steps with the other hand too.

10. Elbow Flexion

Proper Process-

• Hold a lightweight dumbbell in your hand.
• Flex your hand at a slow pace such that it almost touches the front of your shoulder.
• Repeat this with another hand too.

11. Elbow Extension

Proper Process-

• Elbow Extension does not require any sort of tool to perform.
• Simply extend your arms up with the other hand supporting and forcing it to stretch.
• Apply continuous pressure on the extended hand for a couple of seconds.
• Now relax this hand and perform the same steps with the other hand.

12. Scapular Retraction/Protraction

Proper Process-

• Get into a prone position on a bench or on a bed.
• Now just squeeze the Scapular muscles in and out.
• This happens by elevating and lowering the hands in the shoulder.
• It is a good scapular stabilisation exercise.

13. Scapula Setting

Proper Process-

• Get flat on the floor with chest touching the floor and arms are relaxed and placed sideways.
• Now heightened the arms up a bit from the floor. A few centimeters above.
• You should feel a squeeze in your shoulder muscles.

Find more detailed sets of exercise for better shoulder and scapula at orthoinfo.aaos.org

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