One of my most popular programs is the scapular stabilisation exercises program.
I really like it when I get emails from people that are 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 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.
I went through PT twice, the first time they worked on my rotator cuff strength and it got better so I went back to work but three months later I was back out again. I went back to PT they worked on rotator cuff and lots of pulling and pushing exercises for my scapula.
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. Ron
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.
Start with the scapular stabilisation exercises as they will improve the scapular muscles but also 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.
Recent research came out on this:
Chopp JN, O’Neill JM, Hurley K, Dickerson CR. (2010). Superior humeral head migration occurs after a protocol designed to fatigue the rotator cuff: a radiographic analysis. J Shoulder Elbow Surg. 2010 Dec;19(8):1137-44. Epub 2010 Jul 3.
If you fatigue the rotator cuff, it decreases the effect the rotator cuff has 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 3 sets of the exercise but just 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 prior to work, you increase the risk of 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 and ask if they can help you will these exercises or see a personal trainer that specializes in post injury rehabilitation and have them take you through the exercises.
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 stabilisation exercises.
Ron, if you have any more questions email me at support(at)ExercisesForInjuries.com .
Take care and have a great day.
Rick Kaselj, MS
P.S. – If you have a shoulder injury are are interested in my scapular stabilization exercise program, CLICK HERE.