Scapular Dyskinesia Exercises

Standing Overhead Triceps Stretch

Hold: 30 seconds | Daily: 2 | Weekly: 7
Setup: Begin in a standing upright position.
Movement: Lift one arm straight overhead, then bend your elbow as far as possible behind your head. With your other hand, apply gentle pressure to your elbow until you feel a stretch in your triceps. Hold this position.
Tip: Make sure to keep your back straight during the exercise.

Standing Shoulder Posterior Capsule Stretch

Hold: 30 seconds | Daily: 2 | Weekly: 7
Setup: Begin in a standing upright position.
Movement: Raise one arm in front of your body, with your thumb pointing up. Grasp the outside of your arm with your other arm and apply a gentle pressure until you feel a stretch. 
Tip: Make sure to maintain good posture during the exercise.

Sleeper Stretch

Hold: 30 seconds | Daily: 2 | Weekly: 7
Setup: Begin by lying on your side with your bottom arm bent upward at a 90 degree angle.
Movement: With your other arm, apply a gentle downward pressure until you feel a stretch in your shoulder.
Tip: Make sure not to let your body roll forward or backward during the exercise.

Supine Serratus Punches Resistance

Reps: 10-12 | Sets: 3 | Weekly: 4
Setup: Begin lying on your back, holding the ends of a resistance band that is wrapped around your back near your shoulder blades.
Movement: Raise your arms toward the ceiling. Punch your arms straight forward toward the ceiling, lifting your shoulders off the mat and pulling your shoulder blades apart. Hold, then lower them back down and repeat.
Tip: Make sure to keep your head supported and your neck in a neutral position. Do not shrug your shoulders during the exercise.

Shoulder Flexion Serratus Activation with Resistance

Reps: 10-12 | Sets: 3 | Weekly: 4
Setup: Begin standing upright with a resistance band looped around your wrists, palms facing inward, and your elbows bent to 90 degrees.
Movement: Gently press your hands out to shoulder width apart, then lift your hands overhead. Lower them back down and repeat.
Tip: Make sure to keep your elbows bent and your back straight. Focus on keeping tension in the band during the exercise.

Split Stance Shoulder Row with Resistance

Reps: 10-12 | Sets: 3 | Weekly: 4
Setup: Begin in a staggered stance position, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward.
Movement: Pull your arms back with your elbows tucked at your sides, then return to the starting position and repeat.
Tip: Make sure to keep your back straight during the exercise and think of squeezing your shoulder blades together as you pull on the band.

Scapular Retraction with Resistance Advanced

Reps: 10-12 | Sets: 3 | Weekly: 4
Setup: Begin in a standing upright position, holding both ends of a resistance band anchored in front of your body, with your elbows straight.
Movement: Squeeze your shoulder blades together and downward, pulling against the resistance band. Hold, then relax and repeat.
Tip: Make sure to keep your back straight during the exercise.

Shoulder Alphabet with Dumbbell

Reps: 10-12 | Sets: 3 | Weekly: 4
Setup: Begin in a standing upright position holding a dumbbell in one hand.
Movement: Raise that arm straight in front of your body and begin to trace the letters of the alphabet.
Tip:  Make sure not to shrug your shoulder during the exercise.

Standing Shoulder Internal Rotation with Anchored Resistance 

Reps: 10-12 | Sets: 3 | Weekly: 4
Setup: Begin in a standing upright position with one arm bent at a 90 degree angle with your fist facing forward.
Movement: Rotate your forearm across your body so your fist is facing the opposite direction, then return to the start and repeat.
Tip: Make sure to keep your elbow tucked in at your side and maintain good posture during the exercise.

Shoulder External Rotation with Anchored Resistance

Reps: 10-12 | Sets: 3 | Weekly: 4
Setup: Begin standing upright with your elbow bent at 90 degrees and a towel roll tucked under your arm, holding a resistance band that is anchored out to your opposite side.
Movement: Rotate your arm out to your side, pulling against the resistance, then slowly return to the starting position and repeat.
Tip: Make sure to keep your hips and shoulders facing forward and maintain a gentle chin tuck. Do not shrug your shoulders during the exercise.

Standing Shoulder Horizontal Abduction with Resistance

Reps: 10-12 | Sets: 3 | Weekly: 4
Setup: Begin in a standing position holding a resistance band in each hand with your arms straight in front of your body and fists facing the floor.
Movement: Pull your hands apart until they are directly to your sides, then return to the starting position and repeat.
Tip: Make sure to keep your arms level and think of squeezing your shoulder blades together as you pull the band. Maintain good posture during the exercise and avoid shrugging your shoulders.

Superman on Table

Reps: 10-12 | Sets: 3 | Daily: 1 | Weekly: 4
Setup: Lie face down on a bed or comfortable surface with your head slightly hanging over the edge, and arms at your sides.
Movement: With your chin tucked, lift your head away from the floor until your back is straight. At the same time, draw your shoulder blades down and towards the middle of your back and raise your arms a few inches off the surface of the bed.
Tip: Make sure to keep your chin tucked and do not turn or rotate your head.

Prone Middle Trapezius Strengthening on Swiss Ball

Reps: 10-12 | Sets: 3 | Daily: 1 | Weekly: 4
Setup: Begin on all fours with your trunk resting on a swiss ball.
Movement: Straighten your arms and lift them upward. Lower them back toward the ground and repeat.
Tip: Think of squeezing your shoulder blades together as you lift your arms.

Prone Shoulder W on Swiss Ball

Reps: 10-12 | Sets: 3 | Daily: 1 | Weekly: 4
Setup: Begin lying with your chest resting on a swiss ball and your elbows bent to 90 degree angles.
Movement: Lift your arms up, squeezing your shoulder blades together and keeping your elbows bent, then slowly lower them back down, and repeat.
Tip: Make sure to keep your back straight and do not shrug your shoulders during the exercise.

Squatting High Shoulder Row with Resistance

Reps: 10-12 | Sets: 3 | Daily: 1 | Weekly: 4
Setup: Begin in a standing upright position, holding both ends of a resistance band anchored above your head.
Movement: Lower your body into a mini squat position and draw your arms back until they are parallel with your trunk. Slowly return to the starting position and repeat.
Tip: Make sure to keep your back straight and think of squeezing your shoulder blades together as you pull your arms back.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.