The understanding of and interest in the role of the scapula in upper extremity function has grown considerably in the past two decades. As understanding of the shoulder and surrounding structures has increased it has become well accepted that the scapula plays several roles in facilitating optimal shoulder complex function.
The scapula is one of the least congruent joints in the body. No actual bony articulation exists between the scapula and thoracic region(the middle of your back), which allows tremendous mobility in many directions including protraction, retraction, elevation, depression, anterior/posterior tilt, and internal/external and upward/downward rotation.
Exercises to help develop scapula strength are listed below:
Face Pulls- Use a band that provides a moderate resistance and perform 3 sets of 12-15 reps.
ITY’S-Named after the shape your body and arms make when you perform the exercise, Use a light resistance band for this and perform 10 reps in each position I,T, and Y before resting, do 3 sets in total. Its also worth noting that these can be done with light dumbbells while lying face down on an elevated bench.
Band Pull Aparts- Excellent for strengthening scapular retraction, aim for 3 sets of 8-12 reps.
BAND DISLOCATE— can be really beneficial for shoulder health and mobility. 3 sets of 10 secs for beginners.