Drop into the 'vienna sausage' (scapula retracted) position so that scapulae come towards the spine.
Draw scapulae away from spine so that scapulae are protracted (rounded across chest wall).
STRENGTHENING OF SHOULDER & SCAPULAR STABILISERS
Aim to find Scapula Neutral and Cervical (neck) neutral prior to performing exercise. Build up resistance & repetitions slowly.
Perform exercise slowly & controlled, including the return movement (2 sec out, 2 sec hold, 2 sec return) so that each rep takes 6 seconds.
AVOID fast & Jerky movements.
Exercise may be performed to fatigue, followed by a 30-60 second rest period.
eg – perform 45 reps but break it into as many sets as needed (eg 9 sets of 5 reps).
MOBILISE SCAPULAR REGION
These exercises move the scapula through its full range of movement.
The scapula should move 15-20cm around the chest wall with activities that move the shoulder and trunk.
Perform slowly and with control.
This mobilisation should be pain free.
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