Must-try exercises for your shoulder blades
What's the story
Shoulder blade stability is essential for good posture and to avoid injuries. Strengthening the shoulder blade muscles can improve your overall upper body strength and flexibility. In this article, we list five exercises that target these areas, and can help stabilize and strengthen your shoulder blades effectively. They are pretty simple yet effective, making them the perfect choice for people at all fitness levels.
Drive 1
Scapular push-ups
Scapular push-ups emphasize on isolating the movement of the shoulder blades without engaging the arms too much. Start off in a plank position with your hands under your shoulders. Keep your arms straight while squeezing your shoulder blades together, then push them apart without bending your elbows. This exercise improves scapular mobility and strengthens surrounding muscles.
Drive 2
Wall angels
Wall angels are amazing for improving shoulder mobility and posture. Stand with your back against a wall, feet a bit away from it. Raise your arms to form a "W" shape, with elbows bent at ninety degrees. Slowly slide your arms up into a "Y" shape while keeping the wall in contact through the movement. This exercise targets upper back muscles and improves your alignment.
Drive 3
Prone Y raises
Prone Y raises effectively engage both upper back and shoulder muscles. Lie face down on an exercise mat with arms extended overhead in a "Y" position, thumbs pointing upwards. Lift your arms off the ground by squeezing through the shoulder blades while keeping head aligned with spine. This movement enhances scapular stability by activating key muscle groups.
Drive 4
Resistance band pull-aparts
Resistance band pull-aparts are great for strengthening posterior deltoids along with stabilizing scapulae effectively over time when done consistently as part of routine workouts. These are regularly practiced on a weekly basis, ideally twice or thrice per week depending upon individual goals set forth beforehand. This is based upon personal preferences and desired outcomes, ultimately leading towards success.