Your shoulder blades, also known as scapulae, are part of the shoulder girdle that provides stability and movement to your shoulder joints and arms. They work with muscles in your chest, back, abdominals, and arms to move your arms in various directions, such as flexion, extension, abduction, depression and elevation. Stretching your scapulae should incorporate adjacent body parts to improve total-body mobility, suggests the National Academy of Sports Medicine.
Standing Arm Swings
This exercise moves your shoulder joints and scapulae in different directions to loosen the tissues in the joints and to stimulate muscle activity prior to your workout. Standing with your feet slightly apart, and swing your arms out to your sides with your hands relaxed. Then swing your arms across your body with your arms crossing over each other. Keep your body upright at all times. Perform 10 to 20 swings. Then swing your right arm in front of you and your left arm behind you. Swing your arms in the opposite direction and repeat this pattern 10 to 20 times.
Tabletop Back Stretch
This exercise stretches your back, rotator cuffs and the back of your legs while pulling your shoulder blades together. Put your palms against a wall and stand with your legs about hip-width apart. Keep your legs and your arms straight. Exhale and lean your torso forward until you feel a stretch. Hold this position for five to six deep breaths. With each exhalation, bend your torso forward a little more. Perform this exercise two to three times.
Stride and Twist Stretch
Stand between a doorway with your right foot in front of you and your feet pointing forward. Turn your torso to your right and grab the doorjamb with both hands, keeping your torso upright and your lower body still. Hold this stretch for three deep breaths. Then turn your torso to your left and grab the doorjamb with both hands. Hold the stretch for another three deep breaths. Switch leg positions and repeat the stretch.
Standing Lateral Stretch
This exercise stretches the fasciae on one side of your body from your armpit and lower scapulae down to your hip. Stand with your feet together or slightly apart, and raise your right arm over your head so your bicep is close to your ear. Exhale and lean your torso to your left, sliding your left hand down your outer left thigh for balance. Hold the stretch for five to six deep breaths. Lift your body up, and repeat the stretch on the opposite side. Perform two to three sets of each exercise.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
