Common Scapular Stability Exercise Mistakes

I was reviewing some scapular stability exercises with a client.

I was re-enforcing the importance of scapular stability.

As I was talking with him, I mentioned to him common scapular stability exercise mistakes.

I thought it would be a great idea to share with you some of the mistakes that I see.

#1 – Thinking You are Using the Right Muscles

You maybe doing scapular exercises but in fact you maybe using the upper trapezius (upper traps) and the lumbar errectors (lower back).

This is very common.  I see this when I check client's muscle development and you can see their is a muscle imbalance because they have been making this mistake.

Either have someone look at your technique or record yourself and critically look at what you are doing.

The focus on the movement should be your scaplula (shoulder blades).

If you see your upper back or lower back moving, then you are not hitting the scapular muscles.

#2 – Not Enough Push Ups

Let me explain what I mean.

The scapular muscles catch the head of the humerus (shoulder joint).  When you get into a four point position or a push up position, this activates the shoulder blade muscles even move.

Make sure to try that out.

You can get someone to put their hand on your shoulder blade in order see if they feel the shoulder blade muscles turn on or you can use a digital camera to record it.

Before I got work with my next client, I got a video for you.

Below, you will find a great scapular stability exercise that I give my clients, called the scapular clock.

If you are looking for an exercise program that targets the scapular muscles, I would suggest checking out the Scapular Stabilization Exercise Program.

That is it, have a great day.

Rick Kaselj, MS