It’s time for another Austin-area sports medicine 101 class!
The scapula’s (shoulder blade) job is to stabilize the trunk to create a steady base for the arm to move. Think about a crane. It can only lift an object lighter than its base. As with the crane, the arm can only lift safely what the scapula can stabilize. A few exercises to help improve scapular stability include: wall press and slides, rows and prone T’s (pictured below). Perform each 2-3 sets for 8-12 each to facilitate strength gains of scapular stabilizers.
These exercises train the scapula to do its job to create stability. These exercises would be given early in a rehab program, and a physical therapist can be a great coach to train in the proper performance and advancement of a program to allow you to perform at the highest possible level.