Shoulder Blade Stability - Mid Trap and Rhomboids With Resistive Bands or Exercise Tubing

Objective: Increase stability of the shoulder blade against the rib cage, correct "winging scapulae" and forward shoulder carriage.

* This exercise requires you to do move your shoulder blades in a way that you may have forgotten. "Touching" the shoulder blades together is the move. Its kind of like shrugging your shoulders only instead of up, try and pull the shoulder blades together.

Description: This exercise can be done in a variety of positions, we will demonstrate one that I think will work for everyone using the most simple piece of equipment. Some kits will come with accessories that make the exercise more adaptable to other positions. Tie one end of the tubing or band around a door knob or shut it in a door. Stand holding one end of the band in each hand and scoot back until the band is tight with your arms straight out in front of you with elbows locked.

• Step One: Bring your arms back, while bending your arms at the elbows, to where your shoulder blades have come together. Keep the forearms level with the ground.
• Step Two: When you have brought your arms back as far as you can, shrug your shoulders back a little bit more. You should be able to get 3 - 6 inches of extra movement. We tell our patients to imagine trying to pinch and hold a broom stick with their shoulder blades. If you don't finish with the shoulder blades coming together, you will not train the correct muscles. Once you have the basic movement down, then move back further away from the fixed point where you have anchored the exercise tubing or resistive band to add resistance.

• Step Three: Do three sets of 10-15 reps. Be sure you don't raise your shoulders up when you think you are pulling the shoulder blades together.

Need some resistive bands or exercise tubing? We've got 'em! Click on this link and get one or more: Resistive Bands and Exercise Tubing

Warning: Therapeutic exercises should not significantly increase pain during the exercise. Increased pain or symptoms could be a sign of a more serious condition and you should consult your health care professional for guidance.