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Exercises

 

Prone Shoulder Blade Squeeze. Lie face

down with arms by side

 

 

 

Squeeze shoulder blades together, keeping

neck relaxed

 

 

 

Prone Shoulder Blade Squeeze Progression.

Lie face down with arms by side

 

 

 

Squeeze shoulder blades together and lift

straight arms off bed, keeping neck relaxed

 

 

 

 

Prone Arm Raise. Lie face down with arm

hanging over edge of bed

 

 

Raise straight arm out to the side keeping palm facing

down as you squeeze your shoulder blades together

 

 

Seated Lift. Sit on chair with hands holding

edge of seat

 

 

 

 

Lean body weight forward as you push down

through hands lifting bottom off seat

 

 

 


Knee Push Up. Start exercise on hands and knees
with elbows straight. Position hands at shoulder
level, shoulder width apart

 

 

 

Lower body slowly towards ground, squeezing shoulder
blades together and return to starting position. Keep
upper body straight through exercise

 

 

 

Standard Push Up. Start exercise on hands and toes with
elbows straight. Position hands at shoulder level and
shoulder width apart

 

 

 

Lower body slowly towards the ground, squeezing shoulder
blades together and return to starting position. Keep body
straight through exercise

 

 

 

Step Ups. Start exercise on hands and knees in front of step.

 

 

 

 

 

Move one hand up onto step, then the other hand. Move the
first hand down from step and then move the other hand
down. Progress by increasing the speed

 

 

 

Wind Mill. Start exercise on hands and knees. Raise right
arm out to the side as you rotate trunk to the right to
watch hand

 

 

 

 

Then move arm in front of body finishing under
opposite arm. Keep watching your hand
throughout the exercise

 

 

 

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Scapular Stabilisation Exercises Progression