Simple scapula exercises to transform your posture
What's the story
The scapula, or shoulder blade, is a key player in upper body movement and stability. Strengthening the muscles around the scapula can improve posture, reduce injury risk, and enhance athletic performance. Here are five exercises that target scapula strengthening, suitable for all fitness levels. These exercises can be easily incorporated into your routine to build a stronger, more resilient upper body.
Tip 1
Scapular push-ups for stability
Scapular push-ups are a great way to strengthen the muscles around the scapula. Start in a push-up position with your hands under your shoulders. Keep your arms straight and lower your chest towards the ground by retracting your shoulder blades. Push back up by protracting your shoulder blades. Repeat for ten to 15 reps. This exercise improves scapular mobility and stability.
Tip 2
Wall slides for mobility
Wall slides are great for improving scapular mobility and flexibility. Stand with your back against a wall, feet slightly away from it. Press your lower back into the wall and raise your arms to form a "W" shape with elbows bent at ninety degrees. Slowly slide your arms up into a "Y" shape without losing contact with the wall, then return to the starting position. Do ten repetitions.
Tip 3
Shoulder shrugs for strength
Shoulder shrugs target the upper trapezius muscles that support the scapula. Stand with feet hip-width apart while holding dumbbells or using body weight alone if preferred. Lift shoulders towards ears while keeping arms straight down by sides; hold briefly before lowering back down. Aim for three sets of 12 to 15 repetitions.
Tip 4
Scapular retraction with resistance band
Using a resistance band can add an extra challenge to scapular retraction exercises. Secure one end of the band at chest height on a stable object like a door handle or pole. Hold the other end with both hands extended in front of you at shoulder level. Pull both hands apart while squeezing shoulder blades together; hold briefly before returning to the start position. Repeat eight to 12 times per set.
Tip 5
Plank plus for core engagement
Plank plus combines core engagement with scapular strengthening benefits. Begin in plank position on hands and toes, ensuring a straight line from head to heels. Without bending elbows, push through palms to raise upper back, separating the shoulder blades. Hold for a second, then return to the plank. Repeat eight to ten times per session, focusing on controlled movements throughout each repetition.