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Printed at: 08:26:54 / 15-05-2021

Advanced/Functional Scapula Setting

Please note, this page is printable by selecting the normal print options on your computer.

Before doing each of these exercises, set your scapula in the correct position as taught by your physiotherapist. Try to maintain this position throughout each exercise. All exercises should be done slowly and with control.

1. On your hands and knees on the floor.
a) Transfer your weight forwards onto your hands, then backwards onto your knees by rocking slowly.
Repeat ………..times.
b) Lift one arm forwards and hold in this position for ……….seconds. Repeat ………….times on each side.

2. Sitting in front of a table, place your hand on top of a small ball. Gently roll the ball back and forwards, side to side, maintaining control.
Repeat ………….times.
b) Stand facing a wall, gently roll a ball up and down the wall and side to side.
Repeat ………..times.

3. Sitting or standing, slowly raise hand up and lower down with control.
Repeat ………..times