EXERCISE OF THE WEEK - Scapular Isometric

This is a great scapular exercise.

- Take an elastic band of sufficient strength and hold it in both hands palm up.
- Keep the elbows pinned to the side of the body.
- While keeping the shoulders depressed, contract the scapula and externally rotate both arms away.
- Hold the position for 5-10 seconds. Slowly return hands back to starting position.
- Repeat 10-15 times

EXERCISE OF THE WEEK - Shoulder Blade Squeeze

Any abnormality of the shoulder blade (scapula) position can result in secondary effects on the function of the shoulder joint. For instance, if the shoulder blade tilts anteriorly and laterally, the space available for the rotator cuff may be narrowed, resulting in tendon abrasion and injury, known as shoulder impingement syndrome.

Scapular stabilization refers to a set of exercises that strengthen the shoulder girdle muscles to restore normal shoulder blade motion and position. A great exercise to perform would be the Shoulder Blade Squeeze.

(PhysioAdvisor.com)
- Stand or sit with your back straight. Chin tucked in slightly and shoulder should be back
- Slowly move your shoulder blades back and down, so they squeeze together
- Hold for 5 seconds and repeat 10 times.