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If I asked you to name three muscles connected to your scapula, could you?

Don’t worry, I won’t ask! Not surprisingly, though, most people can’t tell you why it’s important to have good scapular stability.

Having complete control of that little triangular bone just behind your shoulders is an important part of completing daily movements. We often don’t realize its importance until we lose it.

If you’ve ever had trouble raising your arms over your head, brushing your teeth, or even supporting yourself when getting up from the floor, the following exercises may be a great place to start.

We developed these five exercises to be completed with minimal equipment — so you can do them anywhere!

在所有4个位置中，完成2至3套15秒。

Lie facedown on floor, arms at sides.

Without moving anything other than your arms, complete the following:

  1. I:Hands down at sides, palms up, thumbs towards your thighs, fluttering up and down.
  2. T:Hold hands out to the sides to create a “T” with your body. Flutter arms up and down with palms facing ground.
  3. Y：在“ Y”位置上抬起手臂，然后用手掌向下挥舞手臂。
  4. W:从“ Y”位置，将手臂拉入身体，肘部在侧面完成以创建“ W”。延伸回“ Y”位置并重复。

Complete 2 to 3 sets of 15 to 20 repetitions.

  1. Stand facing a wall with hands placed on the wall, chest height and shoulder-width apart.
  2. Keep arms locked out and palms flat on wall.
  3. Without bending arms, reach with sternum towards wall until both shoulder blades come together behind you.
  4. Driving through both hands evenly, push sternum away from the wall until both scapula open up and your upper back is slightly rounded. Repeat.

Do 2 to 3 sets of 15 to 20 repetitions with a light band.

  1. Stand holding a long band with both hands, palms facing each other, about shoulder-width apart. There should be no tension in the band.
  2. 将带有双臂的带向两侧拉开，使其保持肩膀的高度。
  3. 慢慢让手臂恢复在一起，控制束带的拉力，直到手恢复到起始位置。重复。

Do 2 to 3 sets and 12 to 15 repetitions on each arm in each direction with an 8-pound medicine ball.

  1. Stand facing a flat wall and holding medicine ball in front of you, feet shoulder-width apart.
  2. Press medicine ball up against the wall with one hand, flat palm about shoulder height off the ground. Don’t let the ball drop!
  3. 仅使用手掌，顺时针和逆时针以小圆圈滚动球。

Do 2 sets of 10 repetitions at body weight.

  1. Start in a pushup position with hands centered on a stability ball and feet about hip-width apart.
  2. Keeping your core tight, inhale and lower yourself down to touch chest to ball.
  3. 在呼气中，稳定稳定球，然后压回起始位置。

将这五个练习纳入您的计划是帮助创建一组强大的肩cap稳定器的必经之路。

单独完成此例程或将其添加到现有的锻炼集中。这些练习可以作为日常训练常规的预防性或作为热身的一部分进行的。确保倾听您的身体，并将其仅推到舒适度上。