Our female chiropractors show a few exercises for scapular stabilization— specifically Serratus anterior which is the muscle that prevents scapular winging. In other words, it keeps your shoulder blade attached to your rib cage.
1. Banded Wall Reach:
Stand facing a wall and using a band around your wrists actively press outward while reaching your arms up.
2. Push-up Plus:
[start on knees and progress to plank position] Keeping your arms straight, retract your shoulder blades by dropping your chest to floor. Then press up into your upper back/shoulder blades.
3. Side-plank: [start on knees and progress to plank position]
Keep shoulder stacked above elbow on your side. Lift your torso off the ground + return to the dipped position. That’s one rep!