This exercise is for patients who have spent time on serratus and lower trap strengthening, but still have shoulder blade movement dysfunction when they raise their arm or do press movements. It helps you work on the PATTERN of scapula to arm movement (your 'scapulo-humeral rhythm') to help sort out the winging through range.
Demonstration and Instructions
Standing near a wall and an open door, using a small towel place your hand on the wall down by your side. Set your shoulder blade by 'scouping' your scapula into position where is is down and back but not pulled inwards to the spine. This is 'flattening' your shoulder blade (See education video Pt. 1 for more info). Press your hand firmly into the wall (this activates your serratus) and slide your arm out through 180deg from by your side to above head. When your arm is by your side you should have your scapula in the depressed position, and keep it there until your arm is at 60deg abduction. Then your scapula should rotate and elevate (abduct) as your arm moves from 60deg to 180deg. Do the reverse on the way down so when your arm gets back to 60deg your scapula then does not move, keeping pressure down through your hand into the wall the entire time.
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