Improve your scapula stability (part 1)

The scapula (shoulder blade) is a triangular bone of the posterior shoulder that connects the humerus (upper-arm bone) to the clavicle (collarbone). The scapula plays a critical role in shoulder function and health. The shoulder allows for large ranges of motion but this comes at the price of stability.

In total, there are 17 different muscles that attach to the scapula. That allows for a lot of movement but there is also a lot of potential for them to become injured. Many of the muscles must work together in order to initiate and control movements of the shoulder. The muscles around the shoulder are generally categorised into 3 groups; Intrinsic, extrinsic and stabilisers + rotators

The stabilising muscles include the trapezius, serratus anterior, levator scapulae & rhomboid muscles. These muscles must dynamically position the glenoid (shoulder socket) so that efficient gleno-humeral movement can occur.

Injuries of the shoulder are often related to poor function or lack of strength in the muscles stabilising the scapula. Altered scapulae position as a result of muscular dysfunction will effect the shoulder complex and its mechanics, predisposing it to injury.

This video goes through 3 exercises that may help improve your scapula stability (part 1).

  • Resisted Wall slides (with foam roller)
  • Resisted Lawn Mower
  • Wall scapula push-up (PART I)

You should always consult an Osteopath or Physiotherapist to properly asses and diagnose your injury. Not all exercises are suitable for all people. Remember to consult a healthcare professional before commencing any of these exercises