Exercises

The Best Scapular Exercises to Strengthen Your Shoulder. Which exercise to choose Scapula rehabilitation ?

If you’re looking to improve your shoulder and scapular strength and stability, you’re in luck.

Scapula strength exercises

There are a variety of exercises that can help achieve this goal.

In this blog post, we’ll discuss the best scapula strength exercises that are simple, yet effective. We’ll also provide instructions on how to perform these exercises properly. Read on to learn more!

Best Scapular Workouts

ITYWs

ITYWs

ITYWs are one of the best scapula strengthening exercises you can do.

Advantages of the ITYWs

The ITYWs have many advantages that make them a great choice for businesses. They are cost effective, easy to use, and allow businesses to connect with customers in a more efficient way.

Additionally, the ITYWs provide businesses with a way to manage their data and information in a secure and efficient manner.

How to Perform a ITYWs?

Start with your arms at shoulder level and then raise them up as high as you can. Slowly lower back down to the starting position and repeat for 8-10 repetitions.

If you want an even greater challenge, try doing this exercise with one arm at a time.

Hold the weight in your right hand and raise your arm overhead while keeping your left arm at your side. Lower back down and repeat with the other arm. Do 8-10 repetitions on each side.

Pushups on the scapula

Pushups on the scapula

Pushups on the scapula are another great way to strengthen this area.

Advantages of the Pushups on the scapula

1. The pushups on the scapula help to improve the posture.

2. It helps to strengthen the muscles of the shoulder girdle and the back.

3. The pushups on the scapula help to increase the range of motion of the shoulder joint.

4. It helps to prevent the formation of rounded shoulders.

How to Perform Pushups on the scapula

Start in a regular pushup position with your hands shoulder-width apart and your body in a straight line from your head to your heels.

As you lower yourself down towards the ground, focus on pushing your scapula together. This will help work the muscles around your shoulder blades.

Do 8-10 repetitions of this exercise.

For an added challenge, try doing one arm pushups. Start in the regular pushup position but place your right hand behind your back.

Pull-apart bands

Pull-apart bands

Pull-apart bands are a great way to work on scapula retraction.

Advantages of the Pull-apart bands

The Pull-apart bands are a great way to keep your hair out of your face while you work out. They are also a great way to add some style to your workout routine.

You can wear them in any type of weather, and they will not slip or fall off. The Pull-apart bands are also very affordable, so you can buy several pairs to change up your look.

How to Do Pull-apart bands

To do this exercise, stand with your feet shoulder-width apart and hold the band in front of you with your hands shoulder-width apart.

Keeping your arms straight, pull the band apart until your hands are about shoulder-width apart. Squeeze your shoulder blades together as you do this.

Hold for a count of two and then slowly release back to the starting position. Do 8-10 repetitions of this exercise.

Circles of wall ball

Circles of wall ball

Circles of wall ball is another great exercise for scapula strength.

Advantages of the Circles of wall ball

The circles of wall ball are great for training your hand-eye coordination. When you hit the ball, it will come back to you at a different angle each time.

This forces you to adjust your body and your grip on the ball in order to make the catch. As a result, you’ll develop better hand-eye coordination over time.

How to do the Circles of wall ball

Stand with your feet shoulder-width apart and hold a medicine ball at your chest.

Keeping your arms straight, throw the ball up and over your head, making sure to keep your eyes on the ball the entire time.

As the ball comes back down, catch it and then immediately throw it back up again. Continue throwing the ball in a circle around your head for 8-10 repetitions.

Wall Slides for Forearms

Wall Slides for Forearms

Wall slides are a great way to work on scapula retraction as well as forearm strength.

Advantages of the Wall Slides for Forearms

If you are looking for a forearm exercise that is both effective and convenient, then wall slides are a great option. Here are some of the advantages of this exercise:

1. They can be done anywhere.

All you need is a wall, so they can be done at home, at the gym, or even outdoors.

2. They don’t require any equipment.

Again, all you need is a wall, so there’s no need to invest in any special equipment.

3. They’re very easy to do.

Wall slides are a simple movement that anyone can do, regardless of their fitness level.

How to do Wall Slides for Forearms

To do this exercise, stand with your back against a wall and your feet shoulder-width apart. Place your forearms flat against the wall with your elbows bent to 90 degrees.

Keeping your arms in this position, slide your body up the wall until your elbows are at shoulder level. Slowly lower back down and repeat for 8-10 repetitions.

Pushups using an advanced stability ball

Pushups using an advanced stability ball

This is a great exercise to work on scapula retraction as well as pushing strength.

Advantages of the Pushups using an advanced stability ball

1. Provides a challenging workout for the entire body

2. Engages the core muscles for stability and balance

3. Works the arms, chest, shoulders, and back

4. Can be modified to increase or decrease difficulty

5. Helps improve coordination and proprioception

How to do the Pushups using an advanced stability ball

Start in a regular pushup position but place your hands on an advanced stability ball. As you lower yourself down, focus on keeping your scapula retracted.

Do 8-10 repetitions of this exercise.

Fly with a Reverse Band

Fly with a Reverse Band

A fly with a reverse band is another great exercise for working on scapula retraction.

Advantages of the Fly with a Reverse Band

1. The fly with a reverse band is a great exercise for building explosive power in the lower body.

2. It can help improve your sprinting speed and jumping ability.

3. The fly with a reverse band develops strength and power in the glutes, hamstrings, and quads.

4. This exercise is also great for strengthening the core muscles.

How to do the Fly with a Reverse Band

In order to perform the fly with a reverse band, you will need to first attach a band to a sturdy object at about waist height. Next, stand facing away from the object to which the band is attached, and grab hold of the band with both hands.

Step forward so that there is tension on the band, and then bend your knees and lower your hips into a squatting position.

From here, press through your heels to stand up straight and extend your arms overhead. Reverse the motion to return to the starting position. Repeat for desired reps.

The Reverse Band Flye’s Advantages

The Reverse Band Flye’s Advantagesing the band changes the point of resistance which can help to target your muscles differently.

The bands also provide variables resistance. As you stretch the band during the flye, the resistance increases making it a great exercise for both beginners and advanced lifters alike.

Reverse Band Flye Instructions

The reverse band flye is an exercise that targets the muscles of the chest, specifically the pectoralis major.

The exercise is performed by attaching a band to a sturdy object and holding it with both hands while standing in an upright position.

Advantages of the Reverse Band Flye Instructions

1. The reverse band flye offers a number of advantages over traditional flye exercises.

2. This exercise is more effective at targeting the lower chest muscles, which can often be neglected during traditional flye movements.

3. The reverse band flye is also excellent for developing stability and control throughout the exercise, as the bands provide resistance in both directions.

How to do the Reverse Band Flye Instructions

To do this exercise, stand with your feet shoulder-width apart and place a band around your ankles. Hold the ends of the band in each hand and then lower yourself down into a squatting position.

Keeping your back straight, row the band up towards your chest, keeping your elbows close to your body. As you row the band up, focus on retracting your scapula.

Do 8-10 repetitions of this exercise.

Rowing and Reaching

Rowing and Reaching

Rowing and reaching is a great exercise to work on scapula retraction as well as upper back strength.

Reach and Row’s Advantages

This exercise targets your upper back muscles while also working on scapula retraction.

Rowing and reaching is a great exercise for both beginners and advanced lifters alike.

How to Perform the Reach and Row Exercise

To do this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend forward at the waist and row the dumbbells up towards your chest, keeping your elbows close to your body.

As you row the dumbbells up, focus on retracting your scapula. Once the dumbbells reach your chest, pause for a count of two and then lower them back down to the starting position.

Do 8-10 repetitions of this exercise.

Plus Push-Up

Plus Push-Up

The plus push-up is another great exercise for working on scapula retraction as well as pushing strength.

The Advantages of the Plus Push-Up

The Advantages of the Plus Push-Up are a great exercise for working on your pushing strength.

The plus push-up is a variation of the standard push-up that adds an extra challenge by working on scapula retraction.

How to Perform a Push-Up Plus

Start in a regular pushup position but place your hands wider than shoulder width apart.

Lower yourself down and then press up, focusing on squeezing your shoulder blades together at the top of this movement.

Do 8-10 repetitions of this exercise.

Push-Ups with Stability Ball

Push-Ups with Stability Ball

Push-ups with a stability ball are another great exercise for scapula retraction as well as pushing strength.

The Stability Ball’s Advantages

Push-ups with stability ball are a great exercise for working on your pushing strength. The stability ball adds an extra challenge by working on scapula retraction.

Stability Ball Techniques

Start in a regular pushup position but place your hands on top of the stability ball. As you lower yourself down, focus on squeezing your shoulder blades together at the bottom of this movement.

Do 8-10 repetitions of this exercise.

The YTWL band exercise

The YTWL band exercise

The YTWL band exercise is another great exercise for scapula retraction.

The YTWL’s Advantages

The YTWL’s Advantages are that it is a great exercise for scapula retraction as well as working on your pushing strength.

How to Perform the YTWL

Start by lying face down on a workout bench and holding the band in each hand. Pull your shoulder blades back and together as you slowly raise your arms out to the side and up, until they are level with your back.

Hold for a count of two before slowly lowering them back down. Do 8-10 repetitions of this exercise.

Carry from Above

Carry from Above

Carrying from above is another great exercise to work on scapula retraction.

The Advantages of Overhead Carry

Carrying from above is another great exercise to work on scapula retraction.

The benefits of overhead carry are that it is a great way to work on scapula retraction as well as strengthening the muscles around the shoulder girdle.

How to Carry Things Overhead

Start by standing with your feet shoulder-width apart and holding a weight in each hand. Shift your body weight over to one side as you pull the weights up, keeping them close to your torso as you do so.

Hold for a count of two before slowly lowering the weight back down. Do 8-10 repetitions of this exercise on each side.

L-Sit

L-Sit

L-sits with your back against a wall are another great exercise to work on scapula retraction.

Advantages of the L-Sit

The benefits of the L-sitng on your back with your feet flat on the floor and your knees bent. Place your hands on either side of you, palms down.

How to Perform an L-Sit

Start by lying face down on the floor and placing your feet flat on the wall so that they are at a 90 degree angle to your torso. Slowly lift your hands off the ground, keeping them extended in front of you as you do so.

Hold for 10-15 seconds before slowly lowering yourself back down. Repeat this exercise 3-5 times.

T-Spine Extension with a Stability Ball

T-Spine Extension with a Stability Ball

The T-spine extension with a stability ball is another great exercise to work on scapula retraction as well as upper back and core strength.

Advantages of T-Spine Extension with a Stability Ball

One of the advantages of this exercise is that it is a great way to work on scapula retraction as well as extending the spine.

How to Do T-Spine Extension with a Stability Ball

Start by lying face down on the floor and placing your hands flat on the ground in front of you. Place your feet on top of the stability ball. Slowly lift your chest off the ground, focus on squeezing your shoulder blades together as you do so.

Hold for a count of two before slowly lowering yourself back down. Do 8-10 repetitions of this exercise.

Wall Slide with Mini Band

Wall Slide with Mini Band

Wall slides with a mini band are another great exercise for scapula retraction.

Mini Band Wall Slide Advantages

A mini band are a great way to work on scapula retraction as well as working the muscles in the shoulder and upper back.

The Mini Band Wall Slide: How to Do It

Start by standing with your back against a wall and holding the mini band in each hand. Raise your arms out to the sides, making sure that they stay level with your shoulders.

Slowly slide up the wall while keeping your arms extended out to the side as you do so.

Hold this position for 15-20 seconds before lowering yourself back down. Repeat this exercise 3-5 times.

Scapular strengthening exercises with theraband

Scapular strengthening exercises with theraband

There are many different types of theraband exercises that can be used to strengthen the scapula.

One popular exercise is called shoulder abduction, in which you use a band to pull your arms out to the side and back, keeping your elbows straight as you do so. This targets both scapula retraction and shoulder strength, making it an excellent choice for overall upper body conditioning.

Other examples include the YTWL band exercise, which focuses on pulling the shoulder blades back and together; wall slides with a mini band, which target scapular stability; and L-sits with your back against a wall, which work to strengthen the core while also engaging the scapulae.

Which exercise to choose Scapula rehabilitation?

Which exercise to choose Scapula rehabilitation

If you are suffering from a scapula injury, it is important to choose exercises that will not aggravate the condition.

One great option is the T-spine extension with a stability ball, which gently works the muscles around the scapula without putting too much strain on the area.

Other good choices include carrying from above and wall slides with a mini band.

Of course, always check with your doctor or physiotherapist before starting any new exercise routine, especially if you have an injury.

F.A.Q scapula strength exercises:

What causes weak scapula muscles?

Serratus anterior paralysis is the most prevalent cause of scapular winging, which may be caused by traumatic [2, 4, 8, 9, 11], non-traumatic [6, 8, 11, 28, 41, 51–53], or idiopathic [6, 8, 11, 28–30] lesions of the long thoracic nerve.

How do you strengthen the scapula and rotator cuff?

Raise the arm at a 90o angle to the torso to shoulder height. Rotate the hand upward until it is level with the elbow while keeping the arm in this position.

Hold for one second before gently rotating the hand back to the beginning position and repeating the process.

How do you fix a weak scapula?

Surgical intervention. Nerve and muscle transfers are the most frequent surgical therapies for scapular winging.

These procedures include transferring all or part of a nerve or muscle to another section of the body. Scapular winging frequently involves nerve and muscle transfers to the shoulder, back, or chest.

What is scapular stability?

Several muscles connect your shoulder blades (scapula) to your ribcage. Scapula stabilisers are a group of muscles that pull in various directions to keep your shoulder blades steady when your arms move and accept weight.

Conclusion:

Conclusion paragraph: As you can see, there are many exercises that you can do to improve your scapula strength.

By incorporating some or all of these exercises into your routine, you should notice a difference in the health and strength of your shoulder blades.

Be sure to consult with a doctor before starting any new exercise regimen, and remember to always warm up and cool down properly.

Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

Related Articles

Leave a Reply

Your email address will not be published.

Back to top button