Scapula Exercises For Shoulder Problems

The shoulder joint comprises bones held in place by muscles, joints, tendons and ligaments. Shoulder problems occur when an imbalance or shift of these break down soft tissue in the shoulder region, which cause pain and numbness. Age, excessive manual labor, and sports are other considerations. Shoulder exercises for the scapula can restore some mobility to the shoulder and can be done with light weights as your strength increases.

Low Trap Set

The low trap set consists of three variations that do not include using weights. While sitting, place both hands on your lap and bring your shoulder blades down and towards your spine. Hold for 2 seconds and relax.

During the second variation, lie on your stomach, with your hands above your head, and elbows slightly bent. Again, bring your shoulder blades down and toward your spine and gently lift one arm off the floor. Progress to lifting your elbow straight.

Lie on your stomach during the third variation and place both arms above your head, with straight elbows and thumbs pointed upwards. Bring your shoulder blades down and toward your spine, and gently lift one arm 1 to 2 inches off the floor. For each exercise, do not shrug your shoulders.

Pendulum Exercise

The pendulum exercise increases range of motion in the shoulder. It can be performed in either a prone position or standing while leaning on a sturdy object.

In prone, lie down on the edge of an elevated surface and let your arm hang over the edge. Relax the shoulder, arm and hand and let the shoulder blade drop down. Slowly and gently swing your arm forward and backward at 15-degree angles, increasing the swing as pain decreases. Perform this motion for 15 seconds and progress to 3 to 5 minutes. Do not use the neck muscles; if you have trouble swinging, have someone start the swing for you.

Standing, place one hand on a sturdy object and let the opposite arm hang, swinging it in small circles. Repeat the motion and change direction of the circles. The duration should be roughly 30 seconds and progress to 3 to 5 minutes.

Supraspinatus

Supraspinatus exercises involve rotational movements and can be performed on your side or back, or standing up. Start the supraspinatus by lying on your side, turning your thumb toward your leg, bringing the arm forward 30 degrees and lifting it 45 degrees from the body. Keep the elbows straight.

Begin the supine rotation exercise on your back with your knees bent. Keep your elbows at your sides and bent to 90 degrees. Slowly lower the working hand and gently bring it back across the stomach. For the external rotation, lie on your opposite side, placing a small towel roll under the upper arm, and slowly lift the hand away from the body.

Perform the standing exercise pointing your thumb toward the floor, bringing the working arm forward to a 30-degree angle from the side of the body and lifting to a 45-degree angle.