Shoulder Stabilization Exercises

The first scapular stabilization exercise is the prone row. You perform this by lying on your stomach on a bed. Slide to one side of the bed so that your arm is hanging straight down. Then, slowly bend your elbow and lift your hand towards your armpit. The motion should feel like you are pulling on a rope to start a lawnmower.

As you raise your arm, your shoulder blade should slowly move backward and up. When your hand is almost to your armpit, hold this position for one or two seconds, and then slowly lower back down to the starting position. Repeat this motion for eight to 15 repetitions. You can make this exercise more challenging by holding a small weight or dumbbell in your hand.

To perform the prone "T" (prone means to lie face down), lie on your stomach on the edge of a bed and hang your arm straight down. You can support your head with your opposite hand on your forehead.

While keeping your arm straight, slowly lift your arm out to the side and pinch your shoulder blade back towards your spine. You should feel like one-half of the letter "T." Hold this position for one to two seconds, and then slowly lower back to the starting position.

Repeat this exercise for eight to 15 repetitions. Once you are done, move on to the next exercise.

The prone "Y" is done just like the prone "T" except that your arm forms the letter "Y" during the motion.

Start by lying on your stomach on a bed with your arm hanging down. Slowly lift your arm up in a diagonal direction so that your shoulder blade pinches back behind you. Your thumb should be facing up towards the ceiling. You should feel like one-half of the letter "Y" when you are in the uppermost position.

Hold this "Y" position for one to two seconds. Slowly lower back down to the starting position and repeat eight to 15 repetitions. Then you can move on to the final scapular stabilization exercise.

Start the prone "I" in the same position as all the other scapular stabilization exercises. Simply lie on your belly with your arm hanging straight down. Keep your elbow straight and raise your arm up overhead. Your shoulder blade should slowly pinch back as you do this and your arm should be next to your ear at the uppermost position.

Hold the top position for one to two seconds, and then slowly return your arm to the starting position. Repeat this exercise eight to 15 repetitions.

When you are able to perform these exercises easily, you can make them more challenging by holding a small dumbbell in your hand. If you don't have a dumbbell, hold a can of soup or bottle of water. Just remember to start with a light weight. One or two pounds should do. Going too heavy, too soon, may cause worsening of your shoulder pain. Your PT can help guide you in determining if you should add resistance to scapular stabilization exercises.

Shoulder pain and dysfunction are common problems that your physical therapist can help you manage. Scapular stabilization exercises are a great way to regain normal control and use of your arm after a shoulder injury or surgery. These exercises can be performed a few times per week to maintain appropriate strength and postural control of your shoulder to help prevent future problems.