7 scapular stabilization exercises for strong and steady shoulders
Improve shoulder strength and stability with these scapular stabilization exercises recommended by Hinge Health physical therapists.
Table of Contents
Your shoulder blades (scapulae) are the foundation of your upper body movements. Whether you’re reaching for something on a high shelf, lifting a heavy box, or pushing open a door, your shoulder blades need to move smoothly against your rib cage. This helps support healthy movement and reduces feelings of tension, such as muscle knots, and pain in the shoulders and upper body.
Scapular stabilization exercises can help your shoulders, neck, and upper back work together more efficiently and comfortably.
"Some key muscles work closely together to provide scapular stability, including the serratus anterior, lower and middle trapezius, and rhomboids," says Elle Carlson, PT, DPT, a physical therapist at Hinge Health. While your shoulder blades are located at the back of your body, they play a major role in shoulder function by forming the socket part of your shoulder joint.
Ahead, learn how to improve range of motion, stability, and ease of movement in your shoulders with scapular stabilization exercises recommended by Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Elle Carlson, PT, DPT
Dr. Carlson is a Hinge Health physical therapist with a special interest in orthopedic injuries and persistent pain. Read More
Christynne Helfrich, PT, DPT
Dr. Helfrich is a Hinge Health physical therapist with nearly 15 years of experience. She is an orthopedic certified specialist and is certified in myofascial trigger point therapy. Read More
7 scapular stabilization exercises
If you feel discomfort, pain, or stiffness in your shoulder when you lift objects, reach overhead or behind, or push or pull items, it can feel counterintuitive to do targeted shoulder exercises. You may wonder whether resting or avoiding some of these activities would help your body heal, or if doing shoulder exercises could make things worse
At Hinge Health, physical therapists say that movement is medicine. This means that movement, especially the type and amount that feels manageable for you, can often be helpful when you feel like your shoulder feels weak or unstable. But you may need to adjust how you do certain movements until your shoulder feels better.
Scapular stabilization exercises can help improve coordination between the muscles in your upper back, shoulders, and neck. These simple and gentle exercises promote strength and stability in your shoulder and may help alleviate muscle tightness in your upper back and neck. These physical therapist-recommended exercises are a great place to start for improving coordination so you can feel stronger and more stable in your shoulder and upper body while performing dynamic movements.
Can you exercise with shoulder instability?
It can feel alarming if your shoulder makes a clicking or popping noise (technically called crepitus), but that’s often a sign that the joint could benefit from exercise therapy. In fact, building strength in this area is one of the best ways to manage feelings of instability. Think of your shoulder muscles like the ropes that secure a tent. When they are strong and taut, they keep the center pole upright and stable, no matter which way the wind blows.
Fully covered arm or shoulder pain relief
1. Banded pull-aparts
Want expert care? Check if you're covered for our free program →This exercise strengthens the upper back muscles that help support your shoulder blades during upper body movements. “These muscles work by squeezing the shoulder blades closer to the spine, which can open up the chest, relieve tension in the shoulder, and improve pulling strength,” says Dr. Carlson.
How to do it:
Stand tall with your arms extended in front of you at chest height, holding a band in both hands with a bit of slack in the band, palms facing down.
Keep your arms straight as you open your arms out to the sides.
Make sure to keep your arms at chest height, and avoid letting your shoulders lift toward your ears.
2. Bent over IYT
Want expert care? Check if you're covered for our free program →This move targets the key muscles that support your shoulder blades in different positions to mimic everyday overhead motions. "This is often a great exercise for those experiencing shoulder or neck pain with overhead lifting, as it helps your shoulder blades and arms move together more smoothly," says Dr. Carlson.
How to do it:
Stand and hinge at your hips to bend your chest toward the floor. Your arms should be straight and hanging toward the floor.
Now, move your arms toward the ceiling into an “I” position with your arms straight.
Relax your arms back down and then lift your arms toward the ceiling into a “Y” shape.
Lower your arms, then lift them out to the sides into a “T,” squeezing your shoulder blades together.
Relax to the starting position.
3. Resisted serratus hug
Want expert care? Check if you're covered for our free program →This exercise targets the muscles along your ribs to help your shoulder blade stay secure against your rib cage. "It helps keep your shoulder blade stable as you move," says Dr. Carlson. "As you perform this movement, imagine the shoulder blades are sliding around your rib cage toward your armpits."
How to do it:
Stand with a band looped around your upper back with your hands holding the end of the band.
Extend your arms out in front of you with your hands raised to about chest height.
Push forward with your hands to stretch the band while keeping your elbows straight.
Your shoulders should also come forward as if you’re hugging someone.
Focus on your shoulders staying forward as you hold this position.
Relax back to the starting position.
This move is like the resisted serratus hug, but with the added challenge of supporting your body weight. "It can be great for those who have shoulder pain when carrying something heavy," says Dr. Carlson.
How to do it:
Begin on all fours then step one foot back and then the other into a plank position.
Keep your elbows straight as you press into your hands to round your upper back into the ceiling.
Your upper back will dome as your shoulder blades glide away from each other.
Relax your shoulder blades to unround your upper back and return to the starting position.
PT tip: “To really target the muscles along your ribs, imagine trying to screw your hands into the floor as you push," says Dr. Carlson.
5. Shoulder rows
Want expert care? Check if you're covered for our free program →This classic exercise primarily targets the muscles in your mid-back. "Focus on keeping your shoulders relaxed and away from your ears as you pull,” Dr. Carlson says. “This helps you feel the work in your mid-back rather than the top of your shoulders.”
How to do it:
Secure a resistance band by opening a door, wrapping the band around the handle, and then closing the door. Gently tug on the band to make sure the door doesn’t open toward you.
Take a few steps back from the door with the ends of the band in each hand.
Your arms should be straight and raised to about chest height, and the bands should have some tension.
Stretch the band by pulling your hands to the side of your ribcage while your elbows bend.
Squeeze your shoulder blades together as you hold.
Relax your arms back to the starting position.
Get more information on how to do shoulder rows here.
This challenging exercise targets the muscles in the lower part of your upper back, which help keep your shoulder stable when you reach overhead. "It can be helpful to visualize your shoulder blades sliding into your back pocket as you pull the band into the Y shape," says Dr. Carlson.
How to do it:
Secure a resistance band by opening a door, wrapping the middle of the band around the handle on the other side. Close the door.
For safety, stand inside the closed door so it opens away from you. This will ensure the band does not accidentally pull the door open.
Take a few steps back from the door with the ends of the band in each hand. Your arms should be straight with hands in front of your hips and there should be some tension in the band.
While keeping your arms straight, raise your arms overhead into a Y position.
7. Resisted shoulder internal rotation
Want expert care? Check if you're covered for our free program →This exercise targets the muscles that turn your arm inward. It also helps coordinate movement between your shoulder blade and arm. "This builds strength that supports the shoulder during pushing and pulling activities," says Dr. Carlson.
How to do it:
Secure a resistance band by opening a door, wrapping the band around the handle on the other side, then closing the door.
For safety, stand inside the closed door so it opens away from you. This will ensure the band does not accidentally pull the door open.
With the door at your side, wrap the other end of the band around your hand that is closest to the door. Your elbow is bent to 90 degrees and your forearm is pointing toward the door.
Take a few side steps away from the door, so there’s some tension in the band.
Stretch the band by rotating your arm and moving your hand towards the far side of your rib cage. Your elbow stays tucked to your side and bent at 90 degrees throughout the motion.
Relax your hand back to the starting position.
Repeat on the other side.
8. Resisted shoulder external rotation
Want expert care? Check if you're covered for our free program →This move focuses on the rotator cuff muscles that turn your arm outward. It helps support your shoulder blade where it meets your upper arm. "This exercise builds strength and endurance, which supports the shoulder during overhead activities," says Dr. Carlson.
How to do it:
Secure a resistance band by opening a door, wrapping one end of the band around the handle on the other side. Then close the door.
Stand on the closing side of the door to make sure the band does not accidentally pull the door open.
With the door at your side, wrap the other end of the band around your hand that is further from the door.
Your elbow is bent to 90 degrees and your forearm is resting across your belly.
Take a few side steps away from the door so there is some tension in the band.
Rotate your hand out to your side, stretching the band outward.
Your elbow remains bent and at your side throughout the motion.
Focus on squeezing your shoulder muscles as you hold this position.
Relax your hand back to the starting position.
Repeat on the other side.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your scapular stabilization exercises
Note: Some of these moves may feel challenging if you’re dealing with shoulder pain, stiffness, or instability. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of scapular stabilization exercises
Adding scapular stabilization exercises to your routine is one of the most effective ways to build upper body strength and support healthy movement, says Dr. Carlson. Whether you’re managing shoulder pain or shoulder instability from sports, household chores, or work tasks, or simply want more confidence in your daily activities, the above exercises can help your muscles become stronger and more coordinated, so you move with ease. Key benefits of doing these exercises include:
Relief from shoulder and neck tension. Your shoulder blades provide a base of support for your neck. “When your shoulder blade muscles are strong and coordinated, it can take pressure off your neck and shoulders,” says Dr. Carlson. “This may also help reduce the frequency or intensity of tension headaches for some people.”
Stronger foundation for movement. Think of your shoulder blades as the launchpad for your arms. “Creating a solid foundation allows your arms to be stronger and more effective when you push, pull, lift, or throw,” Dr. Carlson says. This is especially helpful if you do repetitive overhead activities — whether you’re an athlete serving a ball or working a physically demanding job that requires lifting.
Improve overhead reach. To lift your arm all the way up without hiking your shoulder toward your ear, your shoulder blade needs to rotate efficiently. Strengthening the muscles around your shoulder and in your upper back can help you reach high shelves or put on a coat with greater ease.
More comfort during daily tasks. Strong scapular muscles have better endurance. “This means you may feel less stiffness or fatigue when sitting at a computer, driving for long periods, or carrying groceries,” says Dr. Carlson.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Yuksel, E., & Yesilyaprak, S. S. (2024). Scapular stabilization exercise training improves treatment effectiveness on shoulder pain, scapular dyskinesis, muscle strength, and function in patients with subacromial pain syndrome: A randomized controlled trial. Journal of Bodywork and Movement Therapies, 37, 101-108. doi:10.1016/j.jbmt.2023.11.005
Tang, L., Chen, K., Huang, L., Liang, J., Wang, M., He, L., Liu, L., Li, L., & Ma, Y. (2024). Efficacy of Targeted Scapular Stabilization Exercise vs Conventional Exercise for Patients with Shoulder Pain: A Randomized Clinical Trial. American Journal of Physical Medicine & Rehabilitation, 103(9). doi:10.1097/PHM.0000000000002431
Khan, M. A., Syed, Z. A., Zahid, H., Shams, S., Rehman, S. U., Nadeem, R., Manzoor, U., & Ejaz, R. (2024). Effects of scapular stabilization program on pain, range of motion, and disability in patients with chronic non-specific neck pain. Journal of Musculoskeletal Surgery and Research, 0, 1–6. doi:10.25259/jmsr_196_2023
Zhong, Z., Zang, W., Tang, Z., Pan, Q., Yang, Z., & Chen, B. (2024). Effect of scapular stabilization exercises on subacromial pain (impingement) syndrome: a systematic review and meta-analysis of randomized controlled trials. Frontiers in Neurology, 15, 1357763. doi:10.3389/fneur.2024.1357763