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Welcome to InSync Physiotherapy exercise tips. So what we’re going to be working on today is strengthening the scapula muscles targeting the lower traps and the rhomboids. Those are the shoulder blade muscles. You want to start in a position of kneeling with your hands on the ball and you’re going to roll out onto the ball with the toes touching the ground. You are going to bring the arms out into a T position with the thumbs up. Keep your lower core engaged. You’re going to hold for 30 seconds and then return to the start position. Perform 3 repetitions of this. The next one is a variation of the exercise which incorporates the motion in the T position, intensifying the effect. So you’re going back into the same position with the belly on the ball with the core engaged with the arms in the T position with the thumbs pointed up and just do some circular motions. You’re going to do the circular motions or oscillations up and down ten times for 3 repetitions. Next we’re going to do variation#2 and in this exercise it introduces the Y position with motion intensifying the effect. So going back onto the ball onto the belly with the core engaged you’re going to bring the arms into a Y position with the thumbs pointed up. So here what you’re going to do is the oscillations up and down ten times and perform 3 repetitions of this. And then come back down after you complete each repetition and take a rest. You want to do these exercises 3 or 4 times per day to strengthen up the scapula.
In order to even begin strengthening the shoulders and keep the rotator cuff muscles strong and healthy, you must first develop a strong base from which to work. The physiotherapists at Insync Physiotherapy in Burnaby, will help you build a solid foundation towards a better functioning shoulder. The basic scapular strengthening exercises are effective for any type of rotator cuff injury, including: shoulder impingement syndrome, shoulder ligament sprain or dislocation, shoulder separation (AC joint sprain), repetitive stress injures and calcific tendinopathies. We accept WorkSafe BC and ICBC claims.