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Scapular Stabilization
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‘Scapular Clocks (Middle trap/Lower trap)
Ifthe right scapula was a clock, the top would be 12’, the lateral
side 3’, the bottom 6’, and the medial side 9'. Ifthe left scapula
was a clock, the top would be 12, the medial side 3', the bottom
6’, and the lateral side 9". The goal of this exercise can either be
to strengthen the middle trapezius or the lower trapezius. The
middle (blue arrow) would be strengthened by having the patient
squeeze the right scapula at 9' and the left at 3'. The lower trap
(white arrow) would be strengthened by having the patient
‘squeeze the right scapula at 7" and the left at 5".
Repeat 10 Times Hold 30 Seconds
Complete 1 Set Perform 2 Times a Day
EXERCISE BALL - PRONE Y - THUMBS UP.
Lie face down over an exercise ball with your elbows straight and
arms out in front of your body as shown. The shoulder should be
approximately 120 degrees abducted.
‘Slowly raise your arms upward and return to original position. Your
thumbs should be pointed upwards the entire time. Video #
WeLASVLL
Repeat 10 Times Hold 20 Seconds
Complete 1 Set Perform 2 Times a Day
ELASTIC BAND ROWS
Holding elastic band with both hands, draw back the band as you
bend your elbows. Keep your elbows near the side of your body.
Video # WWPJEVESW.
Repeat 10 Times Hold 30 Seconds
Complete 1 Set Perform 2 Times a Day View videos at wor HEP video
Created by Cascadia Chiopractic Cente Page 2ot 2
ELASTIC BAND EXTENSION BILATERAL SHOULDER
‘While holding an elastic band with both arms in front of you with
‘your elbows straight, pull the band downwards and back towards
your side, Video # VVSUDMA93
Repeat 10 Times Hold 30 Seconds
Complete 1 Set Perform 2 Times a Day
WALL ANGELS.
Stand with your back against a wall with arms raise to 90 degrees.
While making contact with your head, wrists, elbows and
shoulders, slide your arms up and down the wall as shown. Video
#VVJTKGBSL
Repeat 10 Times Hold 30 Seconds
Complete 1 Set Perform 2 Times a Day
