Scapular Stabilization Program
Scapular Adduction
Pinch shoulder blades together as shown. Do not elevate shoulders.
Hold for 15 seconds. Repeat 3 times.
Shoulder Circles
Roll shoulders backward 15 times. Roll shoulders forward 15 times. Use a large range of motion.
Pectoralis Stretch
Stand as pictured in the corner of a room or in a doorway with your hands against the wall at shoulder height. Raise your elbows up so that they are even with the hands and shoulders. Elbows should be at 90 degrees and fingers pointing upward. Then take small steps into the corner until a stretch is felt. Hold for 30 seconds while taking deep breaths. Step back and relax arms. Repeat 3 times.
Pectoralis Stretch
Keep palm of hand against door frame and elbow bent to 90 degrees. Turn body from fixed hand until stretch is felt. Do not let elbow come away from your side. Turn your head and look over the opposite shoulder. Hold 5 counts. Repeat 5 times on each side.
Towel Stretch
Roll up a towel and place vertically on a hard surface such as the floor. Lay on your back over the towel so that towel is placed between your shoulder blades. Lay your arms out to your side with palms facing up.
Wall Slide
Raise your arms to shoulder level. Bend elbows 90 degrees. Touch the wall with your arm, forearms, and hands. Slide your arms up the wall toward your head. Straighten your elbows as your arms move overhead. STOP IF PAIN IS EXPERIENCED ON TOP OF YOUR SHOULDER. Hold position for 5 to 10 seconds. Return your arms to shoulder height.
10 reps two times a day. Add 1-2 reps each.
Arm Raise
Stand with your feet shoulder width apart. Turn your right palm down and left palm up. Arms are outstretched as if someone is pulling on your middle fingers. Hold arms out for as long as you can. (Time yourself to see how long you can do it.) When you cannot hold your arms out any longer, inhale and bring your arms above your head. Exhale and bring your arms down.
Perform two times per day.
CV4 Exercise
Lay on your back. Bend your knees and bring your knees together. Feet shoulder width apart. Place approximately 4” of books under “bump” on back of head. (Books should not touch your neck.) Eliminate all distractions if possible (TV, etc.) Close your eyes and deep breathe for 20 minutes.
Perform once per day before bedtime.
