Scapular Stabilization Exercises Using Rubber Tubing

The scapula are triangular-shaped bones on each side of the spine on your upper back. Scapular stabilization allows the shoulder muscles to work appropriately when the shoulder joints are loaded, or under tension, by weighted objects held in the hands. The muscles that stabilize the scapula bones include the levator scapulae, pectoralis minor, rhomboids, serratus anterior, subclavis and trapezius. Rubber tubing is an effective tool for strengthening these muscles because it allows you to perform exercises through the ranges of motion that target each specific muscle.

Shoulder Shrugs

Shoulder shrugs target the levetor scapulae, rhomboids and trapezius muscles, which stabilize the scapula bones when a force tries to pull the shoulders downward. These muscles also act to pull the scapula bones upward. Stand on the middle of a rubber tube with your feet about hip-width apart. Hold the ends of the tube with your hands by your sides and palms facing inward. Wrap the ends around your hands, if necessary, to remove slack from the tube. Keeping your arms straight, lift your shoulders toward your ears to stretch the ends of the band farther. Slowly return to the starting position and repeat. Perform at least 10 repetitions.

Resistance Band Pulldowns

Resistance band pulldowns strengthen the muscles that stabilize the scapula bones during shoulder adduction, which occurs when your arc your hands toward your sides from an overhead position. Attach the middle of a rubber tube to a sturdy object over your head. From a kneeling, sitting or standing position, reach overhead with both arms and grasp the ends of the tube with your palms facing forward. Pull the ends downward and turn your palms inward. Stop when your hands reach your hips and slowly reverse back to the starting position. Keep your arms straight throughout the movement. Perform 10 or more repetitions.

Chest Press

The chest press targets the pectoralis minor muscles on each side of your spine, which move the scapula bones forward and downward, allowing you to extend your arms in front of your chest. Attach the middle of a rubber tube to a secure object at about waist height. While holding the ends of the tube, sit on a chair facing away from the object with your torso erect and feet flat on the floor. Position your hands in front of your shoulders with your elbows flexed, forearms horizontal and palms facing downward. Extend your arms forward and bring your thumbs together in front of your chest, stretching the tube as far as possible. Return to the starting position slowly and repeat. Perform at least 10 repetitions.