Try these five exercises for shoulder stability
What's the story
The scapulothoracic joint is a key contributor to the shoulder's overall mobility and stability.
By strengthening this area, you can improve your posture, decrease your risk of injury, and enhance your performance in sports and other physical activities.
This article provides a list of five effective exercises that specifically target and strengthen the muscles surrounding the scapulothoracic joint, ensuring optimal support and movement efficiency.
Wall angels
Wall angels for posture correction
Wall angels are great for fixing your posture and strengthening your upper back muscles.
Stand with your back against a wall, feet shoulder-width apart.
Stretch your arms up along the wall, keeping your back flat against it.
Slowly sweep your arms up and down in a "snow angel" motion, keeping contact with the wall.
Do three sets of 10 reps to really work those scapular stabilizers.
Scapular push-ups
Scapular push-ups for muscle activation
Scapular push-ups specifically target the serratus anterior, a crucial muscle for scapulothoracic stability.
Start in a regular push-up position but keep your elbows locked instead of bending them.
Drop your chest towards the floor by letting your shoulder blades squeeze together. This should be a small movement.
Press back up by pushing your shoulder blades apart.
Do three sets of 12 repetitions.
Prone Y extensions
Prone Y extensions for upper back strengthening
To work several muscles, including the often-neglected lower trapezius which is crucial for stabilization, lie face down.
Extend your arms overhead in a 'Y' shape, then lift by squeezing your shoulder blades together. Make sure not to bend your elbows!
Hold this position for two seconds, then slowly lower back down.
Complete three sets of 15 repetitions.
Resistance band
Resistance band pull-aparts for shoulder health
Resistance band pull-aparts improve shoulder health and scapula mobility.
Hold a resistance band at chest height with arms fully extended.
Pull the band apart by moving your hands outward until they are in line with your shoulders. Make sure to use your rear deltoids and upper back muscles for this movement.
Perform three sets of 20 repetitions.
Dynamic blackburns
Dynamic blackburns exercise for comprehensive strengthening
Dynamic blackburns engage the posterior shoulder muscles to strengthen the scapulothoracic joint.
Assume a prone position with your arms extended to form a T shape and your palms facing down.
Lift your arms, sweep them forward to form an I shape, pull them back to form a W shape, and then extend them back to the T shape.
Perform two sets of eight cycles.