Program for rotator cuff and scapular stabilization strengthening. The starting position for this exercise is to lie face down on your bed with the arm hanging freely off of the side. Athletic medicine lumbarcore strength and stability exercises. Exercises to improve scapular stabilization and prevent injuries. Shoulder strengthening exercises are appropriate for patients with a variety of. Here are 5 exercises to improve scapular stabilization. In order to perform any functional movement we need a stable base of support. Generally, they should only be performed provided they do not cause or increase pain.
Pdf scapula stabilization rehab exercise prescription. Talk to your doctor or physical therapist if you have. I reached out recently to jason dierking, the strength and conditioning coach for the swim team at the university of louisville, for his favorite scapular stability exercises for swimmers. Pain can be triggered by some combination of overuse, muscle strain, andor injuries to the muscles, ligaments, and discs that support the spine. Rotator cuff and scapular stabilization strengthening. The scapular muscles facilitate upperextremity movement via the scapular motions oi protraction, retraction, tipward lateral rotation, and downward medial rotathe main muscles providing scapular stabilization are the rhomboids, trapezius, and serratus anterior. All exercises should be done in prone position lying on the stomach. Step back until your arms are straight and the band has mild tension. Supine exercises for the serratus anterior healthy living. A customized exercise plan will help with this, but with all the scapular exercises out there, which are going to be the most effective when it comes. Here they are with jasons pointers for doing them properly. Prone scapular stability exercises full video tutorial. Jan 06, 2016 incorporating these five exercises in to your program is a surefire way to help create a group of strong scapular stabilizers.
Prone scapular stabilization series aurora health care. Slowly lower the arms to the starting position and repeat. Stand facing the anchor with resistance band at elbow height. Shoulder exercises wing ftp server university of western states. One scapular stabilization technique that i like to use to help build scapular active movement is scapular proprioceptive neuromuscular facilitation pnf. Mar 31, 2016 subjects in the experimental group performed scapular stabilization exercise for 30 minutes per session, 3 days a week for 4 weeks while the control group conducted relaxation exercises for the same period. To begin with, the following basic scapular stability exercises should be performed approximately 3 times daily. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
This principle applies to the shoulder girdle as well. Prone scapular shoulder stabilization series i, y, t, w, o formation. Then raise the hands to ear level with the palms facing down. Reach forward like superman until thumbs are almost touching. In this position, squeeze back your shoulder blades till.
Blackburn exercises perform 3 sets of 20 repetitions of each exercise 3 times per day as strength and endurance increase, can add small 1. Lie on stomach, pillow support under stomach, head positioned neutrally with towel roll under forehead and arm hanging off the table. Gently squeeze your shoulder blades together and down as you lift your arms away from the wall. Slowly reverse the order to come down hands, then elbows. Prone horizontal abduction neutral lie on the table, face down, with arms hanging. Perform the motions as instructed, until resistance is felt. Earlyintervention prescription article pdf available in athletic therapy today 115.
Slowly return your arm to your side, not allowing the tubing to pull your arm back quickly. Push with a plus start in a push up position hands shoulder width apart. These exercises help strengthen muscles of the shoulders, back and arms. Exercises to improve scapular stabilization and prevent. Conscious correction of scapular orientation in overhead. The upper trapezius becomes can overpower the middle and lower traps when it is too strong and hyperactive. If strengthening exercises become too easy, the repetitions should be increased until muscle. These scapular stabilization exercises are great for building rock solid, stable and healthy shoulders. Now, draw shoulder blades down and back as you return arms to w position.
Scapular stabilization exercises are a great way to regain normal control and use of your arm after a shoulder injury or surgery. Oct 09, 2017 traditional scapular stabilization exercises are completed in the prone position, which is a very difficult position to achieve for the geriatric and stroke population. Shoulder stabilization exercises standing lower trap stand facing a wall. Scroll on for a photo of each exercise along with instructions on proper technique.
The scapular stabilization exercise was composed of five stages. Lie prone on the table, with your shoulders off of the end of the table. Place your little fingers on the wall with your elbows straight. Apr 21, 2020 here are 5 exercises to improve scapular stabilization. The first concept is the selection of exercises focused on promoting the normal 3d movement patterns of the scapula. Begin all of the following exercises in the described position. Lower your chin a bit and slightly move back your shoulders. Program for rotator cuff and scapular stabilization strengthening blackburn exercises. Works upper and lower back, trapezius, rotator cuff, and all 3 shoulder muscles do 35 repetitions of each. Hold your shoulders in this position for 5 seconds and repeat the exercise 10 times.
Supine exercises for the serratus anterior can strengthen the muscle and promote proper functioning of the shoulder joint. Periscapular strengthening exercises home exercise program shoulder flexion squeeze your shoulder blades together. Lie prone on your stomach on a mat, with your arms and legs fully extended. Click here to access it free and share it with friends, workout partners, patients, and clients. 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. In the literature, scapular exercise selection is primarily based on 2 different concepts. One of the goals for treating shoulder impingement is more normalized movement. You should rest from all activities that cause shoulder pain. Contact your health care provider if you believe you have a health problem. Lumbarcore strength and stability exercises athletic medicine introduction low back pain can be the result of many different things. Complete this routine on its own or add it to an existing set of. Prone scapular stabilization and shoulder strengthening. Position yourself on an exercise ball so that the ball sits between your lower.
You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Nov 23, 2019 scapular stabilization exercises are a great way to regain normal control and use of your arm after a shoulder injury or surgery. Athletic training, hand therapy, occupational therapy, physical therapy, return to sport, upper quarter. Sherapovas are part of the ultimate shoulder warmup that includes other evidence based shoulder exercises.
Alternatives for those who cant perform prone exercises. Point your toes away from your body and fully extend your elbows and fingers, positioning your palms facing. Numerous studies propose optimal strengthening exercises for the scapular muscles, but a detailed description of all these exercises goes beyond the scope of this paper. Jul 07, 2014 prone scapular stabilization and shoulder strengthening exercises.
Scapula stabilization rehab exercise prescription digital. Point your toes away from your body and fully ext back exercises prone scapular shoulder stabilization series i, y, t, w, o formation. Peri scapular strengthening exercises home exercise program all exercises should be completed as three sets of 10 repetitions, unless otherwise noted. Keep your elbow straight and lift your arm in front of you to the height of your shoulder. Stand or sit down, but keep your back and neck straight. Treatment includes activity modification, stretching, and strengthening the affected limb. Jobes shoulder exercises memorial hermann health system. You should feel a stretch with a tolerable level of pain. Sep, 20 all of these exercises are prone on your belly with arms extended overhead. Prone scapular stabilization series setup position yourself on an exercise ball so that the ball sits between your lower ribs and upper thighs.
Stand with hand placed on physioball against a wall active. Assume a frontlying prone position on the edge of a therapeutic table with one arm hanging straight down holding a dumbbell in your hand with your palm facing back. You may have noticed that many of the exercises listed are meant to be performed in a prone position. Begin by turning your palm forward external rotation and raising your arm directly out to the. Use an exercise ball to improve scapular stability. Prone horizontal abduction at 90 degrees abduction with external rotation. Jul 18, 2018 watch the video for 4 incredible scapular stability exercises to build strength in your upperback and shoulders, improve stability, prevent injury, and increase shoulder mobility. Pdf this article highlights exercise prescription to enhance scapular stabilization during the initial phase of rehabilitation, with additional tips. Latarjet protocol the intent of this protocol is to provide the clinician with a guideline of the postoperative rehabilitation course of a patient that has undergone a latarjet procedure for anterior.
Push through your hands, keeping your elbows straight. As your strength and control improves, the exercises can be progressed by gradually increasing the repetitions, frequency or duration of the exercises provided they do not cause or increase pain. Shoulder strengthening exercises should be completed 34 times per day and should be done to both sides. Over time, a muscle injury that has not been managed correctly. Supine scapular punch for the scapular punch exercise, lie on your back and lift your right arm, with the elbow straight, in front of your body until your fingers point toward the ceiling. These exercises can be performed a few times per week to maintain appropriate strength and postural control of your shoulder to help prevent future problems. Greatest gains will be made when the muscles are warm. Prone scapular shoulder stabilization exercises pain free.
Theyll help prevent painful injuries and training setbacks, plus the embarrassment of a crumbling arm when your shoulder gives out on the court or in the gym something wed all rather avoid. Resistive strengthening scapular retraction add protraction when ready manual exercises rhythmic stabilization short lever arm wall pushups double arm closed kinetic chain exercises ube when ready begin prone series with prone extension to hip theraband shortarc rotation rotator cuff repairs. Prone scapular stabilization and shoulder strengthening exercises. In university they drilled into our heads you must have stability before you can have mobility. Prone horizontal abduction neutral lie on the table, face down, with arms hanging straight down to the floor and palms facing down raise arms out to the side, parallel to the. Back exercises prone scapular shoulder stabilization series i. Stand tall, bringing shoulders down and back and engage abdominal muscles do not hunch shoulders or push out ribs. Pdf neck and scapulafocused exercise training on patients. After the warmup, do the stretching exercises shown on page 1 before moving on to the strengthening exercises. The following scapular stability exercises are designed to improve the strength and control of the muscles of the shoulder blade scapula. Prone overhead arm raise in line with the trapezius.