Shoulder · Strengthening

Scapular Stability in Multiple Planes

Scapular stability in multiple planes, 3 sets, 10 repetitions in each plane (frontal, lateral, diagonal)

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 in each plane (frontal, lateral, diagonal)

Description: In standing or sitting position, keep your arm at shoulder height and slowly perform scapular stabilization movements in the frontal, lateral, and diagonal planes. Control each movement carefully by keeping the shoulders down and the back straight.

Tips: Focus on controlling the scapula without moving the rest of the body. Breathe regularly and avoid shrugging the shoulders.

Progression: Gradually increase the number of repetitions or add slight resistance with a resistance band when the movement becomes easy.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: none
Starting position: Standing or sitting, arm at shoulder height
Clinical goal: Strengthen shoulder stability by controlling scapular movements
Also known as: scapular stabilization, scapula strengthening, shoulder scapula exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

acute shoulder pain
severe shoulder instability

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.