Scapular strengthening exercises focus on developing strength and stability in the muscles in your back surrounding your scapula, also known as your shoulder blade. The scapula is the bone that connects your upper arm to your collarbone. According to Dr. Farhad O. Moola of the New West Orthopedic and Sports Medicine Center, scapular stabilization is important because it can help prevent certain shoulder joint disorders. Pilates and yoga exercises are effective methods of strengthening your scapula and upper back.
Pilates Scapula Isolations
According to Stott Pilates, the scapula isolation exercise helps stabilize your scapula, which can help you avoid unnecessary neck and shoulder strain during certain Pilates exercises. Lie on the floor with bent knees, feet hip-width apart and your spine and pelvis in a neutral position. Raise your arms straight up towards the ceiling with your palms facing each other. As you inhale, lift your arms towards the ceiling while you raise your shoulder blades off the floor. Exhale and lower your arms back to your starting position, widening your chest. Repeat this exercise three to five times.
Pilates Mat Stretch
The mat stretch strengthens your back, shoulders and the deep muscles that support proper posture, according to Beth Glosten, M.D., in an article for Spine-Health. Lie on your back on a Pilates mat. Straighten your legs and rest your arms by your sides. Inhale and raise your legs to a 45 degree angle with the floor as you simultaneously lift your head, shoulders and upper body off the floor by contracting your abdominal muscles. Keep your shoulders and neck relaxed. The exercise should come from your abdominal and back muscles, not through straining your neck or shoulders. Straighten your arms by your sides, bringing them parallel with the floor.
Plank Pose
Your serratus muscles are one of the key muscles involved in scapula stabilization as they help your scapula rotate upwards. According to physical therapist and yoga instructor Julie Gudmestad in an article for "Yoga Journal," Plank pose is a beneficial strengthening exercise for the serratus muscles. Come on to your hands and knees. Push your arms straight and firmly into the floor. Straighten your legs back behind you, contracting your abdominal muscles to prevent your belly from sinking and your lower back from sagging. Keep your head and neck lined up with your spine.
Dolphin Pose
Dolphin pose is both a beneficial back strengthening and stretching yoga pose which also helps to open your shoulders. Start on your hands and knees. Rest your forearms on the floor by bending your elbows. Press firmly into the floor with your forearms. Lift your buttocks into the air by straightening your legs and lifting your tailbone towards the ceiling. Leave your knees slightly bent if your lower back starts to round. Widen your shoulder blades and broaden your chest. Relax your head and neck.
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