As you heard last month, the CORE is important. Your core is basically another term for the abdominal and back muscles that hold you upright. This week we’ll focus on shoulder blade exercises. These exercises are designed to strengthen your back and shoulder blade muscles. As we said last week, improving your core strength helps you move your shoulder better.
Upper Back and Shoulder Blade Exercises
Exercise #1: Overhead Flexion
Standing with your core tight, place your hands together with your thumbs touching and index fingers touching (palms away from you), making a triangle with your hands. Starting with your arms extended in front of you, slowly lift them up and over your head keeping your fingers together.
Exercise #2: W’s
Standing with your core tight, raise your arms to the sides and keep your elbows bent. Your hands will be in line with your shoulders, palms facing forward. This will give your arms the “W” shape (your body as the center). With your arms in this position, you will squeeze your shoulder blades back and together. Think about pinching a penny between your shoulder blades in the center of your back.
Exercise #3: Extension
Stand with core tight and arms at your side. Palms will be facing the wall behind you. While keeping your back straight, move your arms back and lift up (palms up towards the ceiling). You can do this pushing against the wall to get an isometric.
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.