Here are four exercises to drive shoulder blade upward rotation which is a key component to shoulder/overhead mobility and function. Where the arm goes the shoulder blade needs to follow because the shoulder blade creates the socket for the ball that comes off of your upper arm bone (humerus). So, as you reach up overhead, the socket (shoulder blade) needs to rotate up with the arm to allow for proper movement.

PRONE SINGLE ARM SCAPTION RAISE ‘Y’

This exercise is great for targeting the lower trapezius muscle which helps with tilting the shoulder blade backwards while driving upward rotation as the arm is raised. A little shoulder blade retraction is good initially and then let the shoulder blade move freely as the arm is raised with the thumb pointing upward for upper arm external rotation.

REACH, ROLL AND LIFT

Similar concept as the ‘Y’ scaption raise, the reach, roll and lift allows more isolated contraction to the lower trapezius muscle while the thoracic spine is in a flexed position to improve the boney congruency of the thoracic ribcage to the front side of the shoulder blade.

CHILD’S POSE WITH THORACIC FLEXION

The first two exercises were considered open chain exercises meaning the arm is moving freely relative to the body. This next exercise is considered a closed chain exercise where the hand is in a stable position and the trunk is moving on the arm. This exercise is great for driving shoulder blade upward rotation while working on scapular stabilization on the posterior ribcage by weight bearing through your arms.

MODIFIED DOWN DOG

The modified down dog (or even a regular down dog + alternating toe taps) is a great progression from the above exercise to increase closed chain scapular stabilization demands while driving scapular upward rotation to improve overhead function.

If you’re been dealing with a shoulder injury or pain impacting your function, we want to help you. Set up a call to talk with a Doctor of Physical Therapy to answer your questions and concerns before you come in to create a plan for success.