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Train scapular (shoulder blade) stabilisers

Please click here to read how the shoulder works and click here to read how to train shoulder posture before reading the following.

This exercise will be progressed by adding arm and chest movements as well as weights or resistance.

Once it becomes easy you will be able to do more advanced exercises in standing.

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Step by step Exercise

  • In order to train the muscles that hold your shoulder blade in the correct position lie on your tummy with your chin tucked in and your arms out to the sides at 90 degrees – do not do this if you have any pain. 

  • Slightly move your shoulders towards your ears and then move your shoulder blades towards your spine. 

  • Now lift your wrists keeping your shoulder blades together and then your elbows keeping your wrists higher than your elbows.

  • Lower your arms smoothly and slowly, and repeat.

Back To Exercises

Please note that although the advice and exercises provided are designed to assist your recovery they are not a replacement for seeing a Physiotherapist or Osteopath. It is essential that you always make sure you see your Doctor, Osteopath or Chartered Physiotherapist beforehand to diagnose your injury and guide you through recovery.

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