Shoulder Blade Stability - Serratus Anterior with Resistive Bands and Exercise Tubing

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

Description: You will be standing against a wall or sitting in a high back chair with a resistive band or exercise tube around your back at the level of your shoulder blades. The only reason you need to be against the wall or chair is to prevent the tubing from rolling up your back and smacking you in the back of the head. Resistive bands don’t seem to have this problem.

• Step One: With the t-band or tube held in each hand, wrap the band around your back so that it is snug against your back at the level of you shoulder blades.
• Step Two: straighten your arms out in front of you. The band should be quite tight at this point, but still able to stretch more. The main focus of this exercise takes place after you have your arms out in front of you.

• Step Three: with your arms out in front of you, stretch them both out even further, like you were reaching out to try and touch something that was just out of reach. You should see your arms move out 3 or 4 inches more, and the movement all comes from the shoulder blades sliding or protracting along the rib cage. This movement is controlled by the seratus anterior muscle that also hold the scapular tail down against the shoulder blade.

• Step four: repeat 10-20 times.

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.