Shoulder Pain Scapula Exercises

Video Transcript

"Hi, my name is Anthony Baron Kirk in this segment I would like to talk about one of the first exercises for correcting this forward rolling, overall general shoulder impingement. So we're going to be addressing the scapular movement. This movement is called the prompt cobra, fantastic strengthening exercise, deals with a lot of postural issues as well as basic stability for the shoulder itself. You'll need a fitness ball, very simple exercise, learning how to lie over the top of the ball is very key. So when first starting use a floor board, something to place your feet against will provide you with a bit of extra stability. Ball should be placed right at the stomach, as long as this isn't uncomfortable. If you take a quick glance at my feet, I'm thinking about pressing my heels into the floor board, or in this case slightly into the wall. The reason that I do this is that I want lots of length through the back of my legs. Help me feel my hamstrings and my gluteal muscles as a point of support. Gluteal muscles are very key to support the lower back, this is not a low back exercise. I will then bring my body straight, I like to use the visual of creating a very straight position or like the human dart form the crown of my head through the heels I am very straight and neutral through my spine. My arms will be down at the side to start, this is the very beginning position. You will inhale to prepare, you will exhale to bring your arms up. What I'm thinking first in this movement is bringing my shoulder blades together so I'm squeezing shoulder blades right now, directly together, it's called adduction of the shoulder blades. Pulling the shoulder blades down and in, and this is the set position for the shoulder blade, this gives me lots of stability in this shoulder hurdle. Inhale forward, and exhale repeat, down and in with the shoulder blades. Notice my arms moving into and external rotation, creating this position right here, prompt cobra. Working to stabilize those shoulder blades throughout the entire movement. Keeping gluteal muscles tight, breathing in a way that activates my core muscles look basically like this. Exhaling through, inhale forward, exhale through, squeeze shoulder blades, down and in. Here's a view from the back, pulling my shoulder blades together, squeezing as those I'm squeezing someone's fingers, down and in with the shoulder blades into their set scapular lock I like to call it. Squeezing shoulder blades, down and in with the shoulder blades to set them into place."