Muscular stability and constancy play an important role in moving, lifting things, and daily activities. It is an important part of our body’s strength and endurance. Muscular strength is actually the number of times you can lift the weight without getting exhausted. Muscular stability is important as it leads to strong bones and muscles. It helps us to drop off the risk of injury. Muscular strength enables us to keep profound body weight. And, among the area that needs to focus on is our shoulder muscles. We have provided the must-do scapular exercises that can help to strengthen and attain stability with your scapula and other surrounding muscles.

The scapula or also known as the shoulder blade is referred to as the bone that sits above the rib cage in the upper back. The scapula allows movement in six directions. This is also held in place by many muscles which you can see below.

5 Scapular Exercises to Strengthen Your Shoulders

You may also check here to know more about the scapula.

5 Scapular Exercises to Strengthen Your Shoulders


There are many activities to strengthen your shoulder or muscles. You must have a strong grip on your little triangular bone at the back of your shoulder to complete the day-to-day activities. The poor grip on your shoulder bone may lead to erratic movement, pain, or injury in the hand, wrist, and elbow.

Scapulae works as the cornerstone of the body. As a tree depends on its roots, the upper body’s strength depends on the strength, stability, and constancy of the shoulders.

Here are our top 5 scapular exercises that can help to strengthen your shoulder muscles.

Best Scapular Exercises

Scapular Push-Ups

5 Scapular Exercises to Strengthen Your Shoulders

  1. Stand straight facing the wall and put your hands on it. Align it on your chest and shoulder-width apart.
  2. Keep the arms bolted out and palms level on the wall.
  3. Without twisting your arms, reach with your sternum towards the wall until both shoulder bones return together in the back.
  4. Passing through two hands equally, drive the sternum away from the wall until both scapulae open up and your upper back is somewhat adjusted; at that point, rehash.

Complete 2 to 3 arrangements, repeat 15 to 20 times.

Band Pull-Aparts

5 Scapular Exercises to Strengthen Your Shoulders

  1. You may use a looped band or a regular band. Start by having the band in front of your body with your hands shoulder-width apart and hold it tightly which will just give enough resistance when you start pulling it apart.
  2. Pull apart the band and bring it all the way out your chest and back. Keep your chest lifted and a little more tight. By the way, when you’re doing this exercise, you are squeezing your shoulder blades.

You may do about 2 to 3 sets and repeat about 15 to 20 times.

Here’s another version of the resistance band exercise for the shoulder blades:

  1. Stand straight Hold the resistance bands on their edge and bring the band above your head.
  2. Slowly bring the band just to your nose. As you do this, squeeze your shoulder blades and bring your elbow down.
    You may do about 2 to 3 sets and repeat about 15 to 20 times.


  1. Lay down on the floor with your face directing downward, and your arms at your sides.
  2. Without moving something besides your arms, work on the following:
  • Keep your hands at your hips, with your palms up and your thumbs towards your thighs or in the “I” position, moving it up and down.
  • Move your hand on the side in order that you will make a “T” position, fluttering your arms up and down having your palms facing downward.
  • Next, you position your arms in a “Y” position and start to flutter them up and down.
    From the “Y” position, angle your arms into the body driving with the elbows completing at your sides to make a “W.” Extend the two arms forward back to the beginning “Y” position. Then repeat it.
  • You may complete 2 to 3 sets for about 15 seconds each in every one of the four positions.

Wall ball circles

Do 2 to 3 sets of exercise and 12 to 15 repetitions on each arm toward every path with an 8-pound medication ball.

  1. Stand confronting a level divider.
  2. With feet, shoulder-width separated, expand one hand forward and press a medication ball in a bad position with a level palm about shoulder stature off the ground. Try not to allow the ball to drop!
  3. Utilizing your palm, roll the ball around in little circles both clockwise and counterclockwise.

Forearm Wall Slides

  • Start by finding a bare wall and stand up straight facing it. Your forearms are parallel to one another and around shoulder-width apart. Your palms facing one another. Gently press your elbows into the wall. ⁠
  • Slide your forearms upward and down the wall. When moving make sure that you will not allow your shoulder to hunch upward. You may repeat it about 10 times.⁠

You may also try another version with a loop band:

  1. Wrap the band around the wrist. Your forearms parallel to one another and around shoulder-width apart. Stand straight facing the wall.⁠
  2. Slide your forearms up and down the wall. While gliding up make sure not to shrug your shoulders or to hunch it upward. Work for at least 3 sets.⁠

Remember that this scapular exercises cannot just help you strengthen the muscles but also will help you in injury prevention.

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At Evergreen Rehab and Wellness, we have skilled and licensed practitioners that can help in your personal training and active rehab. Whether your goal is to maximize your sports performance, increase muscle mass, decrease body fat, compete in an upcoming event, or just keep up with your daily physical needs, we will help you to achieve strength and function for the life you want to live.

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