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How to Strengthen Periscapular Muscles

author image Lisa M. Wolfe
A mother of two and passionate fitness presenter, Lisa M. Wolfe had her first fitness article published in 2001. She is the author of six fitness books and holds an Associate of Arts in exercise science from Oakland Community College. When not writing, Wolfe is hula-hooping, kayaking, walking or cycling.
How to Strengthen Periscapular Muscles
A man is training his shoulders. Photo Credit Ibrakovic/iStock/Getty Images

Your shoulder joint allows your arm to move or hold still. The periscapular muscles lend strength to your shoulder during movements and help stabilize your shoulder when still. The scapula, your shoulder blade, also moves during shoulder joint movement. The periscapular muscles stabilize and move the scapula for endurance and strength activities.


Step 1

Sit with your legs extended in front of you.

Step 2

Place your feet on the middle of your exercise band. Hold one end of the band in each hand.

Step 3

Lean forward over your legs and position your hands near your ankles.

Step 4

Exhale and sit up tall. Pull your hands and the band to the sides of your waist. Squeeze your shoulder blades together as you pull back on the band.

Step 5

Inhale as you slowly release your hands to start position and repeat.


Step 1

Stand tall. Hold a dumbbell in each hand with your arms straight at your sides. Face your palms toward your body.

Step 2

Exhale and lift your shoulders toward your ears.

Step 3

Inhale and release your shoulders to start position.

Step 4

Repeat the lifting and lowering of your shoulder blades.

Wall Pushups

Step 1

Stand facing a wall with your feet approximately 2 feet from the wall.

Step 2

Place your hands on the wall at a shoulder's distance apart. Point your fingers toward the ceiling.

Step 3

Inhale and bend your elbows, lowering your body toward the wall.

Step 4

Exhale and straighten your arms, returning to the start position.

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