Scapular Stabilization - Is
The classic 'I' exercise of I's Y's and T's for scapular stabilization. Appropriate for any patients presenting with upper quarter dysfunction including impingement syndrome, sic scapula, scapular dyskinesis, thoracic outlet syndrome, instabilities, and postural dysfunction.
This exercise is used to strengthen your rotator cuff and the muscles that stabilize and control the position of your shoulder blade. The rotator cuff is a group of 4 muscles that help to stabilize (control) the humeral head so that the shoulder can function properly. The shoulder blade stabilisers are a group of muscles that help to rotate the shoulder blade in the correct sequence as well as keeping it held against the ribcage. These muscles are strengthened by doing high repetitions and little to no weight using specific motions and positions. These exercises are performed in a pain-free range of motion and should not produce any sharp pain. This exercise also helps to promote proper postural muscle firing patterns (engaging the mid and lower trapezius, and inhibiting the overactive upper trap). This exercise may be given to you if you present with any upper quarter problems, including shoulder, arm, neck, or thoracic pain.
- Lie flat on a table, flat bench, or bed.
- Start with arms hanging straight down with palms in.
- Raise arms straight back, not moving beyond shoulder level.
- Return slowly.
- Do not extend beyond the level of your shoulders/back/head.
- Do not swing arms.
- Do not experience any pain.