To continue with our shoulder and upper back theme, this week we have more exercises and demonstrations for you! As we said last week, your back, core and shoulder blades play a huge role in how well you move your arm. Here are some of our other favorite routines for the shoulder blade:
Typically, these exercises are done lying on your stomach with your arm hanging off the edge of the exercise mat/bed. They can be done standing while bending over at the hips, but it is important to keep your back parallel to the floor.
Exercise #1: Sawing/Rowing
You will start with a low weight or no weight and your arm hanging down beside you (palm facing your body). Lift the weight straight up, bending your elbow and pulling up/back with your shoulder blade. Slowly lower the weight back down.
Exercise #2: “Is”–Forward Flexion
For this exercise, you will keep your arm locked straight or slightly bent at the elbow and you will lift the weight straight up next to your head. Pull down with your shoulder blade to allow your arm to move up.
Exercise #3: “Ts”–Horizontal Abduction
Keep your arm locked straight or slightly bent at the elbow, palm facing the floor (with or without a weight) and arm perpendicular to your body. Lift the weight straight up.
Exercise #4: “Ys”–Scaption
Again, your arm will be locked straight or slightly bent at the elbow. With your thumb leading the way, you will raise your arm at a 45 degree angle from your body.
We typically recommend these exercises once a day or once every other day, 10-15 repetitions each. Check with your therapist or other health professional before beginning any exercise routine.