FŔy @ferrypen21 - Twitter Profile

Weak shoulder blade muscles lead to pain and posture problems. You need enough strength to support your wing bones, or they become too unstable. Scapular exercises are essential to counter this modern affliction. Do this shoulder blade workout to secure your upper back: - Do all 5 exercises in a row - Rest 10-30 seconds between exercises - Rest 2 minutes between circuits - 3 to 5 sets If none are available, you can do all these exercises without weights, but I strongly suggest adding resistance. I have people use their phones or canned food, books, etc. 1 - Dynamic Kneeling Lat Stretch (0:03) 10 reps The circuit starts with a lat stretch to clear space around your shoulders. Too much stiffness prevents you from using your scapular muscles properly. Reach as far forward as possible with your arm, then slide it back to the starting position. You will feel a stretch between your pelvis and armpit. 2 - Scapular Push-Ups (0:09) 10-12 reps This exercise targets the Serratus Anterior, connecting your ribcage and shoulder blade. Start in the Push-Up Position, slide your shoulder blades toward each other, and push yourself back to the starting position. Do the exercise with your knees on the floor if you struggle too much. Many people have trouble sliding their shoulder blades toward each other, so they move them up toward the neck instead. Move them back as if you were trying to hold a pen between your shoulder blades. 3 - Side-Lying External Rotations (0:15) 10-12 reps/arm This exercise targets the External Rotators of the Shoulders. Start with a lightweight if you've never trained these muscles before. The goal is to rotate the weight directly above your body while keeping your elbow stuck to your torso. You will likely feel a burn in your upper arm where the muscles attach. 4 - T3 Raises (0:21) 10-12 reps/arm This exercise targets the Lower Trapezius muscle that pulls your shoulder blades down. Get in the starting position where your forehead is on your forearm, and your forward leg is on the same side as the arm holding the weight. Slide your shoulder blade toward your spine, then lift your arm above your ear without bending the elbow. If you don't have a bench, you can lay your forearm against a doorframe and have the other arm pass through the open space. Many people struggle to lift the arm above the ear because they lack mobility and strength. Lift as high as possible initially, and watch how fast you progress as you practice this exercise. 5 - Bent-Over Scapular Rows (0:27) 10-12 reps/arm The last exercise targets the Rhomboids between your shoulder blades. Get kneeling on a bench, couch, or chair with your arm hanging. Pull your shoulder blade toward your spine while keeping your elbow straight, then slide it back to the starting position. // In 14 years of practice, I've seen many people's bodies transform after strengthening their scapular muscles with these exercises. Use them to improve your posture and protect yourself from chronic pain.