Your scapula rotators, including your rotator cuffs, serratus anterior and trapezius, work with other muscles in your arms and back to move the shoulders in different directions. Physical therapist Gray Cook, author of "Movement," states that you must first gain optimal mobility in your joints before stabilization. This allows you to move freely while keeping your shoulders in their proper position when you move.
Standing Scapular Retraction
This exercise pulls your shoulder blades back and forth and stabilizes your shoulders, spine and pelvis as you move. Stand with your legs about hip-width apart, and extend your arms in front of you with your palms facing up. Keep your elbows facing down and your knees slightly bent. Exhale slowly and pull your elbows back near your ribs, squeezing your shoulder blades together. Keep your palms facing up. Hold this contraction for two to three seconds. Inhale and slowly extend your arms in front of you. Perform two sets of 8 to 10 reps. You can also do this exercise with one foot in front of the other or with one arm at a time.
Ball Shoulder Stretch
This exercise stretches your shoulders, back and scapula rotators and extends the fasciae in the posterior part of your body. Kneel on the ground on both knees and put your hands on top of a stability ball with your palms facing up. Exhale slowly and lower your torso to the ground and your buttocks to your heels. Your arms should be straight and your spine should be parallel to the ground. Hold this position for five to six deep breaths. Perform two to three sets of this exercise.
Standing Lateral Stretch
This exercise stretches the connective tissues from your scapular rotators, down your torso and into your upper hip. Stand with your legs slightly apart, and raise your right arm over your head. Exhale and lean your torso to your left, pushing your pelvis to your right. Slide your left hand down your left leg for balance. Hold this stretch for five to six deep breaths. Repeat the exercise on the opposite side.
Ball Cobra
The cobra stabilizes your scapular rotators as well as your hip and spine. Lay your lower abs and hips on top of a stability ball with your legs slightly apart. Your chest should be off the ball. Extend your arms below your chest, and tighten your buttocks for balance. Exhale and raise your arms out to your sides toward your pelvis with your thumbs pointing up. Pull your scapulae together, and depress your shoulders away from your ears. Hold this position for one deep breath, and return to the starting position. Perform three sets of 8 to 10 reps.
References
- "Movement"; Gray Cook; 2010
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
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