Pilates And Yoga Exercises For Scapular Stability And Back Strengthening

Because your shoulders provide more range of motion than any other joint in your body, this mobility may challenge stability. Build your surrounding back muscles with exercises from Pilates and yoga. Both styles of mind-body connection build flexibility, strength, and a physical and mental awareness that helps you align your shoulders and enhance your posture.

Shoulder Joint

Your shoulder is a ball-and-socket joint consisting of three major bones: the humerus, or upper arm bone; the clavicle, or collarbone; and the scapula, or shoulder blade. The focus of many upper-body workouts --- mostly the upper trapezius, anterior deltoid and pectorals --- leaves the lower trapezius, rhomboids, lattissimus dorsi and rear deltoids underdeveloped, which lessens scapula stability and can cause round-shouldered posture, according to the Sports Injury Bulletin website.

Scapula Isolations

Maintaining a sense of width across the front and back of your shoulders helps avoid neck and shoulder strain, according to the Stott Pilates method. One exercise is the scapula isolation, done while lying on your back with knees bent and feet flat on the floor, hip-distance apart. Inhale and reach your hands upward so you lift your shoulder blades off the floor. Exhale and lower shoulder blades, widening your collarbone.

Half Downward-facing Dog

Yoga offers the modified pose called half downward-facing dog to help you get comfortable with engaging the heads of your arm bones in your shoulder socket. Place your hands flat on the wall directly in front of your shoulders. Walk your feet back so they're directly under your hips and your spine is parallel to the floor. Engage your abdominal muscles by pulling your navel up toward your spine. Slide your shoulders down your back and draw the base of your shoulder blades toward each other and keep your collarbone as you melt your chest toward the floor.

Stabilizing Exercises

The Pilates Hundred builds your core, but you can also focus on your arm bones in your shoulder socket as you pulse your arms. Yoga's downward-facing dog also invites this focus, as does the dolphin variation --- with forearms on the floor --- and the plank pose. Practice yoga arm-stretching exercises, such as eagle pose, cow face pose and reverse prayer pose, which you could also do with a strap.

Considerations

Before doing Pilates or yoga for a shoulder injury, consult with your health care provider. In a Pilates or yoga class, be sure to tell your instructor about your injury.