Wednesday, March 22, 2023

Best scapular stabilization exercises :

Best scapular stabilization exercises
Scapular stabilization exercises are designed to strengthen the muscles that control the movement and positioning of the shoulder blades. These exercises can help to prevent and treat shoulder injuries, improve posture, and enhance athletic performance. Here are some of the best scapular stabilization exercises:

1 - Prone Y-T-W-L: Lie on your stomach and lift your arms into a "Y" position, then move them to a "T" position, then to a "W" position, and finally to an "L" position. This exercise targets the upper back and shoulder muscles.

2 - Band pull-aparts: Stand with your arms extended in front of you holding a resistance band, and pull the band apart by squeezing your shoulder blades together. This exercise targets the middle and lower trapezius muscles.

3 - Wall slides:
Stand with your back against a wall and slowly slide your arms up the wall, keeping your shoulders and elbows in contact with the wall. This exercise targets the upper back and shoulder muscles.



4 - Scapular push-ups: Start in a push-up position and lower your body by protracting your shoulder blades (pushing them away from each other), then raise your body by retracting your shoulder blades (pulling them towards each other). This exercise targets the serratus anterior muscle.

5 - Reverse flyes: Lie face down on a bench with your arms hanging down, and lift your arms up to the side, squeezing your shoulder blades together. This exercise targets the middle and lower trapezius muscles.

These exercises can be done as part of a warm-up or as a standalone workout. It's important to use proper form and technique to avoid injury and to consult with a healthcare professional before beginning any new exercise program.

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