Falcon Clinic

Lakelands Clinic

Here are 3 Exercises to Improve Shoulder Blade Control

The scapula is very important in shoulder stability. We as Physiotherapists work with it a lot with people who have shoulder impingements or anterior shoulder pain. There are 3 different exercises that we teach to improve shoulder blade control and movement.

The first is on a wall and you are able to self-palate your scapula, so you can feel what is going on. What we are trying to work on is a muscle called the serratus anterior which sits underneath your shoulder blade and fans itself like fingers around your ribs towards your sternum/chest. This muscle pulls your shoulder blade forwards and controls the movement in your shoulder blade when you are doing certain arm activities and exercises.

Please watch the video as Shelley explains and demonstrates how to do the exercise.

The second way we teach the exercise is laying down on a bed or the floor, some people find this way easier as they are able to feel their shoulder blade pressing into the bed or the floor. This way doesn’t have to be performed with a wait but sometimes it is easier as it gives a small amount of compression downwards.

Please watch the video as Shelley explains and demonstrates how to do the exercise.

For the third way, we get you to move into a loaded position on your hands and knees and much like on the way you are able to feel your shoulder blading gliding through the movement. Your shoulder stays put while your chest moves around the shoulder using those same muscles.

Please watch the video as Shelley explains and demonstrates how to do the exercise.

So give these exercises a go or come and see us today if you are struggling with shoulder pain and we can assist you at Lakelands and Miami Physiotherapy.

Miami Ph: 9534 4111

Lakelands Ph: 9542 9999




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We can see you in our super clean clinic, or if you are self-isolating with your pain, injury or concern during these difficult times. Physiotherapy is considered an essential medical service and by helping people with their acute injury, chronic pain and rehab, we are able to take some pressure off our doctors and hospitals. If you are self-isolating or would prefer to stay home, we can offer you our Home Visit Service, our innovative Virtual Physio Consult or Telehealth Physio Consult. We will still deliver the same quality service to help you understand your problem and reach your health goal.