Kneeling push-up

7 exercises for stronger and more stable shoulder blades

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Last updated 11/05/2017 by The pain clinics - Interdisciplinary Health

Kneeling push-up

7 exercises for stronger and more stable shoulder blades


7 exercises that provide stronger and more stable shoulder blades - this can prevent 'protruding shoulder blade' or 'winging scapula', which can often be seen in poor posture due to lack of muscular balance and stability. These exercises strengthen the shoulder blades and shoulder with the intention of providing better function, less chest / neck / shoulder pain and counteract adverse posture.

 

It is easy to forget how important the shoulder blades are for the anatomical structures around them - with poor function / strength in the shoulder blades, there will be less movement in the neck, thoracic spine and shoulders - which will consistently lead to neck pain, shoulder pain and stiff joints. Therefore, in this article we have chosen to focus on how you can stabilize the shoulder blades and keep them strong.

 

1. 'Angled', 'kneeling' or 'wall push-up'

Wall push up

This exercise can be done by anyone and anywhere, all you need is a wall, bench or similar. Push-ups are the best way to exercise anterior serratus muscle on - and it is known that weakness in this muscle is directly linked to the 'winging scapula' / 'protruding shoulder blade', which in turn provides a basis for neck pain and shoulder pain. Can also be performed with the knees on the ground to make the push-up itself easier, this is called kneeling push-ups. Performed above 10 - 25 repetitions with 3 - 4 sets.

 

2. Pull-Up with or without elastic

Pull Up with or without elastic

An exercise that is both loved and hated: Pull-Up. The exercise can be difficult to get started with if you struggle to do 1 repetition - this does not exactly give motivation and training joy. If you are unable to perform a repetition, we recommend that you use a training tram as shown in the picture above - this will make the exercise easier until you have managed to build up to a level where you can also do pull-ups without help. Performed 5 - 15 repetitions over 3 sets.

 

3. Shoulder blade back cover on therapy ball

Shoulder back cover on therapy ball

Lie over the therapy ball on your stomach. Then work to raise your elbows back to shoulder height before gradually rotating your shoulders and pulling your shoulder blades back. This exercise promotes shoulder blade stability and contributes to increased body restraint in the upper back and shoulders. performed 3 sets with 10 repetitions in each set.

 

4. Raise

Attach the middle of the knit under your feet. Stand with your arms down along the side and a handle in each hand. Turn your palms toward you. Raise the arms out to the side and up until they are horizontal.

Side raise with elastic

Important exercise for improved control in the movement of shoulder blades and shoulders. It also strengthens the supraspinatus (rotator cuff muscle) and deltoid.

 

5. Standing rowing

Attach the elastic to the rib wall. Stand with spread legs, a handle in each hand and face to the rib wall. Keep your arms straight out of your body and pull the handles towards your stomach. You should know that the shoulder blades are pulled towards each other.

standing rowing

This exercise is excellent when it comes to activating the muscles within the shoulder blades and around the shoulder blades. Including rotator cuff, rhomboidus and serratus muscles.

 

6. Standing shoulder rotation - inward rotation:

inward Rotation

Yes, knitting exercises are pretty tedious (as the face of this guy expresses quite clearly), but they can save you a lot of trouble in the neck and shoulders - and neck pain would quickly produce the same facial expression, wouldn't it?

Attach the elastic to the navel height. Stand with the elastic in one hand and the side against the rib wall. Have about 90 degrees angle in the elbow and let the forearm point out from the body. Rotate in the shoulder joint until the forearm is close to the abdomen. The elbow is held tightly against the body during the exercise.

 

Important exercise that is often forgotten when people do not quite understand what muscle they are exercising - is it much easier to make biceps curl and see the biceps bigger and juicier? It may be easier, but people forget that biceps and triceps rely on strong shoulders as their platform. Without strength in the rotator cuff muscles, it will be significantly more difficult to build up large muscle mass in the biceps and triceps - especially without injuring themselves due to malfunction or overload. 3 sets x 12 repetitions.

 

7. Standing shoulder rotation - outward rotation:

Attach the elastic at navel height. Stand with the elastic in one hand and with the side against the rib wall. Have an angle of about 90 degrees at the elbow and let the forearm point out from the body. Rotate outward in the shoulder joint as far as you can. The elbow is kept close to the body during the exercise. Do not skip this one. It can be the exercise that ensures that you do not injure your shoulder in the event of a fall, jerk and the like. 3 sets x 12 repetitions.

 

Feel free to share these exercises with colleagues, friends and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here . If you have any questions, just contact us.

 

Back and neck pain? Did you know that back and neck pain can be aggravated by a lack of strength in the core or hip muscles? We recommend everyone with back pain to try increased training aimed at the hips and knees as well.

Try these exercises as well: - 6 Strength Exercises for Stronger Hips

Hip Training

 

What can I do even for muscle and joint pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

 

Recommended products for pain relief for muscle and joint pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

purchase now

Also read: - 6 Effective Strength Exercises for Sore Knee

6 Strength Exercises for Sore Knees

 


 

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Exercise for the chest and between the shoulder blades

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Photos: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.

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