Abnormal movement of the shoulder blade -- scapula -- is known as scapula dyskinesis, caused by an inability to properly transfer energy from shoulder joint to shoulder blade. Restoring a stable scapula base through a variety of scapula stabilization maneuvers plays an essential role in rehabilitating the shoulder area to a functioning level. Always consult with your doctor before starting any new exercises, since your condition may not benefit from all maneuvers.
Rotator Cuff Strengtheners
The weaker your rotator cuff muscles, the greater likelihood of you developing a secondary case of scapular dyskinesis. Strengthen your rotator cuff muscles by doing some external rotation maneuvers using isometrics. Stand upright with your right side against a wall. Bend your right elbow and make a fist. Place a towel between your fist and the wall and slowly press your fist into the towel. Hold tension for eight seconds. Release tension and relax 10 seconds. Repeat for desired reps. Rotate and do the exercise again using your left arm.
Scapular dyskinesis exercises can strengthen and stabilize your scapula area through some maneuvers that simulate rowing motions. Start the exercise by lying face down, known as the prone position, on an exercise table with your legs fully extended and arms hanging loosely over the side. Place a 2-pound weight into your right hand. Turn your palm inward. Slowly lift the weight toward the ceiling while bending your elbow. Lift the weight only to the point where you upper arm is next to your upper body. Hold position 10 seconds. Slowly return to original position. Relax 10 seconds and repeat for desired amount. Do the exercise again using your left arm. As you become stronger, gradually increase weight amount.
Increasing the endurance and strength of your scapula stabilization muscles needs to be a priority during your scapula dyskinesis exercise regime in order to fend off muscle fatigue and weakness. Work on strengthening your stabilization muscles by doing some shoulder shrugs. Sit upright in a firm chair with your feet firmly planted on the floor. Slowly lift both shoulders toward your ears. Hold position for five seconds, then slowly return to original position. Relax 10 seconds. Repeat exercise as desired.
Increasing the flexibility of your shoulder area plays a key role in restoring your scapula's range of motion and avoiding muscle stiffness. Improve your shoulder's flexibility by doing some exercise ball abduction stretches as part of your scapular dyskinesis exercises. Either sit or stand, placing your right side against an exercise table. Place the ball onto the table. Gently lift your right arm and place it on the ball with your elbow bent. When positioned correctly, your entire forearm will be on the ball. Slowly roll the ball away from you until your elbow is straight. Hold the stretch for 10 seconds, then slowly return to original position. Relax 10 seconds. Repeat exercise 10 times. Rotate body and repeat exercise using left arm.