This strengthening exercise is designed to enhance awareness and control of the muscles that protract and retract the shoulder blades.
Instructions:
- With bent elbows, place the forearm onto the wall slightly below the line of the shoulder joint
- With a relaxed neck squeeze the shoulder blades together
- Move in the opposing direction and round through the chest pulling the shoulder blades apart
- Repeat
Single arm instructions:
- Take the target limb to the wall at shoulder height
- Press the hand into the wall whilst pressing the shoulder blade away from midline
- Slowly then draw the shoulder blade towards the spine
- Repeat as per Physiotherapists guidelines
Step instructions:
- Position yourself in a plank or modified plank on the knees (not shown below)
- Shuffle to the end of the step
- Pushing through the hands, draw the sternum towards the spine and press the shoulder blades apart
- Keep the affected arm in contact with the step with a straight elbow
- Slowly lower the unsupported limb between the ground and the level of the step
Precautions
- Excessive hip movement forwards/backwards
- Arching through the lower back
- Neck extension