A Answers (2)
National Academy of Sports Medicine answeredA great exercise that engages the scapular stabilizers is the stability ball cobra. This exercise forces you to pull your scapulae into proper position, and allow the shoulder complex to work more efficiently. The muscles involved in this include, but are not limited to the rhomboids and middle/lower trapezius. To perform the stability ball cobra lay prone on a stability ball with your hands in front of you. Your body should be rigid with your core and glutes engaged. Slowly bring your hands to your sides, pointing your thumps up. While performing the movement, squeeze the muscles between your shoulder blades. Once your hands reach your sides, hold this position for 1-2 seconds, and then return to your starting position. Perform 3 sets of 10-12 repetitions.
Rick Olderman, Physical Therapy, answeredThe following are top shoulder and elbow correction exercises:
- All-fours rocking stretch passively restores normal mechanics of the shoulder and arms.
- Wall slides teaches proper overhead shoulder mechanics and strengthens the trapezius muscle.
- Trapezius-strengthening strengthens key muscles that control scapular elevation and rotation.
- Side-lying arm slides restores rotator cuff and trapezius strength while improving range of motion.
- Assisted-forearm rotation stretching restores range of motion to forearm rotators that contribute to elbow pain.
Find out more about this book:Fixing You: Shoulder & Elbow Pain: Self-treatment for rotator cuff strain, shoulder impingement, tennis elbow, golfer's elbow, and other diagnoses.