One of my most popular programs is the scapular stabilization exercises program.
I like it when I get emails from people working on the program so I can help tailor the program for them, so they get the results they are looking for.
This is an email I got a few days back, and I thought it would be best if I shared my answer with you:
My name is Ron and I ordered your scapula stabilisation program and had questions about doing exercises in my current situation.
I have a shoulder impingement and also a winged scapula, and my posture has always been poor, which I’ve been working on.
My first PT session focused on building up rotator cuff strength, and after three months I was back on the job. However, I developed a scapula problem once more. The second time around, PT worked on my rotator cuff along with lots of pulling and pushing exercises.
I’m back to work which requires a lot of pushing pulling motions. I work 3-4 12 hour days a week. My problem is I don’t know if I should be doing rotator cuff exercises and scapula stabilization exercises together, or don’t do rotator cuff exercises and with me working I don’t want to overwork my muscles but at the same time I don’t want to not do enough.
I haven’t tried doing the exercises you provided as I know if I try to do them myself without coaching at first I probably won’t do them correctly.
Thank you so much for the questions, Ron.
1. Should You Be Doing Rotator Cuff and Scapular Stabilization Exercises at the Same Time
Yes, do both of them at the same time.
Please start with the scapular stabilization exercises to improve the scapular muscles and help with the rotator cuff muscles.
The specific rotator cuff exercises will help target the rotator cuff muscles.
2. Not Wanting to Overwork Your Scapular and Rotator Cuff Muscles
You are on the right track with this.
If you fatigue the rotator cuff, it decreases its effect on the shoulder and increases the risk of injury, especially with clients with shoulder impingement.
What I suggest is:
- Perform under 12 repetitions of rotator cuff exercises. You can do three exercises but perform under 12 repetitions to minimize fatigue.
- Perform your rotator cuff and scapular exercises at the end of the day because if you fatigue both of the muscles before work, you increase the risk of a shoulder injury.
3. I am Not Sure if I am Doing the Scapular Stabilization Exercise Correctly
Print out the manual that comes with the program and bring it to your next physical therapy session. Ask if they can help you with these exercises or see a personal trainer specializing in post-injury rehabilitation and have them take you through the activities.
They will make sure you are doing the exercises correctly, and you will feel better knowing you are doing them right, which will lead to the results you are looking for.
I think that is it.
I hope this helped answer your questions about scapular stabilization exercises.
Ron, if you have any more questions, email me at [email protected].
Take care and have a great day.
Rick Kaselj, MS
P.S. – If you have a shoulder injury and are interested in my scapular stabilization exercise program, CLICK HERE.