Scapula Position

Exercises

Lying face down with your forehead on the floor, arms outstretched with your elbows at right angles.

Lift your elbows and forearms off the floor squeezing your shoulder blades together.

Hold for ___ seconds.

Repeat ___ times.

Sets:___

Lying face down, arms behind your back.

Lift your upper trunk off the floor and pull your shoulder blades together. Look down at the floor while doing the exercise.

Hold for ___ seconds.

Repeat ___ times.

Sets:___

Sit or stand. Place your fingers on your shoulders.

Roll your shoulders back.

Hold for ___ seconds.

Repeat ___ times.

Sets:___

Stand with one foot forward. Keep your back straight. Place a ball between your hand and a wall.

Lean your body weight onto your hand. Draw shoulder blades backward.

Hold for ___ seconds.

Repeat ___ times.

Sets___

Progression:

Stand facing a wall with your arms straight and hands on the wall.

Do push-ups against the wall keeping your body in a straight line.

Repeat___ times

Sets:___

Progression:

Further Advice

Please be aware that this handout is to be used as a guide. If you find these exercises painful please seek advice from your physiotherapist or GP.

Contacts

Please contact physiotherapy outpatients on 01223 216633 to leave a message for your physiotherapist, or to enquire about appointments.