Kevin's Training Tips

Scapular Stabilizing
 

    by Kevin Roberts, ATC, M.Ed.

The following exercises are great for any overhead athlete recovering from injury or trying to avoid injuries to the shoulder.  These are Scapular Stabilizing exercises that require HARD SCAP PINCHING the entire hold.  PINCH HARD ENTIRE EXERCISE!  No rest in between units, only between sets.  Form and intensity are critical to the success of these isometric exercises.

Exercise #1 - Flaps

A hard Scap Pinch while slowly moving your arms up and down (thumbs down) - 10 times up/down.

Exercise #2 - Arm Circles

A hard Scap Pinch while doing arm circles 20sec (palm down).  Alternate with Flaps 5 sets.

Exercise #3 - Arm Saws

A hard Scap Pinch while slowly moving the arms up/down in front of your chest.  20seconds - 5 sets.