Exercises to build scapular stability
What's the story
Scapular stability is essential for shoulder health and overall upper body strength. It aids in preventing injuries and improving posture. By concentrating on exercises that target the muscles around the scapula, you can enhance your stability and performance in various physical activities. Here are five exercises that effectively strengthen scapular stability, each with its own unique benefits to help you achieve better shoulder function and resilience.
Tip 1
Scapular push-ups
Scapular push-ups are a great way to activate the serratus anterior muscle, which is key for scapular stability. Start in a push-up position with your hands directly under your shoulders. Without bending your elbows, lower your chest by retracting your shoulder blades, then push back up by protracting them. This exercise improves the control and movement of the scapulae.
Tip 2
Wall slides
Wall slides focus on improving shoulder mobility and strengthening the muscles around the scapula. Stand with your back against a wall, feet slightly away from it. Keep your arms at a 90-degree angle against the wall, slide them upward while keeping contact with both surfaces, then return to start. This exercise promotes proper alignment and enhances the range of motion.
Tip 3
Face pulls
Face pulls target the rear deltoids and upper back muscles to improve scapular retraction and overall shoulder health. Use a resistance band or cable machine set at eye level. Pull towards your face with elbows high, squeezing shoulder blades together at peak contraction before returning slowly to the start position.
Tip 4
Prone Y raises
Prone Y raises strengthen the lower trapezius, which is important for keeping the scapula stable. Lie face down on a bench or mat with arms extended overhead in a Y position. Lift arms slightly off the ground while keeping them straight, then lower them back down after a brief hold at the top. Repeat for reps.
Tip 5
Serratus wall slides
Serratus wall slides isolate the serratus anterior muscle for better scapular control during overhead movements. Stand facing a wall with one hand on it at shoulder height, extending the opposite arm overhead, and sliding it up along the surface as you protract the shoulder blade forward. Alternate sides after completing sets per side.