Nutrition & Exercise

Scapula Stabilisation


Extend arm, keeping elbow slightly bent with gentle pressure through ball.
Keeping shoulders back and down, perform small circles with ball against wall.
Fatigue should be felt around shoulder blade if performing correctly.
Repeat ____ x in each direction.


Raise arm to shoulder level with elbow at 90 degrees.
Set shoulders “back and down”.
Slowly rotate forearm without pushing through any pain or resistance.
Perform ____ repetitions.


Place forearms against wall.
Set shoulders “back and down”.
Slide arms up wall and gently lift off at top while squeezing through shoulder blades.
Hold ____ secs, perform____ repetitions.
Place forearms back on wall and slowly slide back to neutral