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Push and Pull Strength Training


A push-pull strength training routine refers to a method of strength training in which you split your routine into different muscle groups and workouts. The reason?  This ...


How to Protect Your Lower Back During Exercise


Drawing in is one of a number of core stabilization techniques taught to spine patients during the initial phases of physical therapy. Generally speaking, your therapist will ask you...


How to Stabilize Your Shoulder


The Prone "T" Scapular Stabilization Exercise To perform the prone "T" (prone means to lie face down), lie on your stomach on the edge of a bed and hang your arm straight ...


Signs of a Torn Rotator Cuff


Rotator cuff tears are a common cause of shoulder pain, but certainly not the only cause of a painful shoulder. Determining if a rotator cuff tear is the cause of you pain depends on...


How to Stabilize Your Shoulder



The Prone "T" Scapular Stabilization Exercise

To perform the prone "T" (prone means to lie face down), lie on your stomach on the edge of a bed and hang your arm straight down. You can support your head with your opposite hand on your forehead.

While keeping your arm straight, slowly lift your arm out to the side and pinch your shoulder blade back towards your spine. You should feel like one half of the letter "T." Hold this position for one to two seconds, and then slowly lower back to the starting position.

Repeat this exercise for 8 to 15 repetitions. Once you are done, move on to the next exercise.

The Prone "Y" Scapular Stabilization Exercise

The prone "Y" is done just like the prone "T." Start by lying on your stomach on a bed with your arm hanging down. Slowly lift your arm up in a diagonal direction so that your shoulder blade pinches back behind you. You should feel like one half of the letter "Y" when you are in the upper most position.

Hold this "Y" position for one to two seconds. Slowly lower back down to the starting position and repeat 8 to 15 repetitions. Then you can move on to the final scapular stabilization exercise.

The Prone "I" Scapular Stabilization Exercise

Start the prone "I" in the same position as all the other scapular stabilization exercises. Simply lie on your belly with your arm hanging straight down. Keep your elbow straight and raise your arm up overhead. Your shoulder blade should slowly pinch back as you do this and your arm should be next to your ear at the uppermost position.

Hold the top position for one to two seconds, and then slowly return your arm to the starting position. Repeat this exercise 8 to 15 repetitions.

When you are able to perform these exercises easily, you can make them more challenging by holding a small dumbbell in your hand. If you don't have a dumbbell, hold a can of soup or bottle of water. Just remember to start with a light weight. One or two pounds should do.

Shoulder pain and dysfunction are common problems that your physical therapist can help you manage. Scapular stabilization exercises are a great way to regain normal control and use of your arm after a shoulder injury or surgery. These exercises can be performed a few times per week to maintain appropriate strength and postural control of your shoulder to help prevent future problems.

It's time to get you to the crest.

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