Specific exercises are best and most resultful in reestablishing free movement in the shoulder region.
You may have difficulties executing some manual tasks due to shoulder discomfort. Some of these may have to do with:
- Raising your hand
- Throwing or swirling an object
- Brushing your teeth, etc.
A couple of these reasons can be beyond bare muscle discomfort. Contact your shoulder specialists Sydney for further consultation.
Here, we’ll be addressing some exercise positions you can adopt.
Exercises To Try Out For Scapular Rehabilitation
To start the journey of reenabling better scapular movement, consider these exercises.
There’s a good chance you are familiar with this. Perhaps, you aren’t doing it correctly.
- Face the wall in a tilted stance, pushing with both hands against it. Spread hands wide apart at your shoulder-width distance and chest level.
- Flatten your palms on the wall. Don’t push against it with your fist.
- With your arms completely still, thrust forward with your mid-chest (sternum). Continue this way until you feel your shoulder blades contacting from behind.
- Now, pull your chest away from the wall with both hands until your shoulder blades are wholly apart.
- For a productive scapular pushup, complete about 3 rounds with 18 to 20 repetitions.
Another variant fixated on a scapular is the Single Arm Scapular pushup. The one described above is double. All positions remain intact for single push-ups except that only an upper extremity is involved.
With this, you can rotate your shoulder blades in all planes of motion. The movements involve elevation and depression of the glenohumeral joint alongside the scapular. Scapular clocks are closed-chain exercises. To do this,
- Put your hands up against the wall at the 12 o’clock position
- First, perform 10 repetitive rounds of scapular depression and lifting
- Gradually, move your hands from the 12:00 position to 3:00, 6:00, and then 9:00
This exercise acts individually on the scapular stabilizers.
T & I Positionings
This is a dynamic positioning to enhance shoulder joint upward and downward movements. Here is how to go about it.
- Lay on your face with hands stretched out at approximately shoulder level to give a “T.”
- Maintain a flat or sucked in belly with a neutral spine while stretching
- Slowly, move your arms to your sides to resemble the letter “I.”
You can go on with 2 to 3 rounds with 10 repetitions for effectiveness.
Modified Plank Plus Protraction
When you’re in this plank position, you are resting on your forearm. While doing so, your lower extremity support is from your metatarsophalangeal joints.
With a neutral spine, pull your belly upwards to engage stomach muscles. Push against the forearms to activate serratus anterior muscles while shoulder blades move apart. Hold for about 4 seconds while you push your arms away from the ground.
The scapular bears most muscles supporting the shoulder joint. It also has several attached ligaments that are supportive of arm movement. It would help if you worked on these individual muscles with different exercises.