Updated: Jul 21
Scapular stability is crucial for proper shoulder function and overall upper body strength. The scapula, or shoulder blade, is responsible for stabilizing the shoulder joint during movement. Poor scapular stability can lead to shoulder pain, weakness, and even injury. Pilates exercises are an excellent way to improve scapular stability and prevent shoulder problems. In this blog post, we'll take a closer look at scapular stability and some effective Pilates exercises to strengthen the scapula and improve overall upper body strength.
What is Scapular Stability?
Scapular stability refers to the ability of the scapula to maintain its proper position and orientation during movement. The scapula should remain stable and in place while the arm moves, allowing for proper shoulder joint function. Poor scapular stability can lead to a variety of shoulder problems, including rotator cuff injuries, impingement, and instability.
Pilates Exercises for Scapular Stability
1. Scapulae Slide: Start by lying on your back with your knees bent and feet flat on the floor. Place your arms by your sides, palms facing down. Slide your shoulder blades down your back, keeping your arms straight. Hold for a few seconds, then release and repeat.
2. Scapular Push-Ups: Start in a plank position with your hands directly under your shoulders. Lower yourself down towards the floor while keeping your elbows close to your body. As you push back up, focus on squeezing your shoulder blades together.
3. Shoulder Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips up towards the ceiling, keeping your shoulders and head on the mat. As you lift your hips, focus on squeezing your shoulder blades together.
4. Arm Circles: Stand with your feet hip-width apart and your arms extended out to the sides. Slowly circle your arms forwards, focusing on keeping your shoulder blades stable. Repeat in the opposite direction.
5. Plank with Shoulder Taps: Start in a plank position with your hands directly under your shoulders. Tap your right hand to your left shoulder, then return to plank position. Repeat on the other side, focusing on keeping your hips stable and your shoulder blades in place
Scapular stability is crucial for proper shoulder function and upper body strength. Pilates exercises are an excellent way to improve scapular stability, prevent shoulder problems, and build overall upper body strength. Try incorporating these exercises into your Pilates routine for a stronger, more stable upper body.