Scapula Stabilization Core Exercise


The Scapula Stabilization core exercise strengthen the muscles that anchor the scapula. When these muscles immobilize it, the scapula serves as a stable point of origin for most of the muscles that move the arm.

The five muscles that anchor the scapula are:

  • Trapezius
  • Rhomboideus major
  • Rhomboideus minor
  • Levator scapulae
  • and Serratus anterior

The first four above are posterior, upper back muscles that are being strengthened by this exercise.

You can perform this exercise either with dumbbells or wrist weights, or without weights. Start by using very light weights.

Exercise Procedure

  1. Lie face down on the floor or exercise mat with a large pillow under your stomach.
  2. Rest your forehead on the floor.
  3. Bend your elbows at a 90 degree angle, and place your forearms on the floor.
  4. While keeping your forehead on the floor, slowly raise your arms as high as you comfortably can.
  5. Hold this position for 5 to 10 seconds as you continue to breathe.
  6. Slowly return to the starting position.
  7. Build up to 8 to 12 repetitions.
  8. You can do this exercise every day.

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