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Scapular Muscle Rehabilitation

Welcome to our Scapular Muscle Rehabilitation video series. Painful irritation can develop in the muscles that attach to the scapula (shoulder blade) as a result of overuse of the arm or after injury/surgery to the shoulder. This video program is designed to recondition the muscles around the shoulder blade and help restore normal posture and balance to the shoulder girdle. This video should not be used as a substitute for regular physical therapy visits and guidance from your physician.

Click here to download a pdf version of the Scapular Muscle Rehabilitation Guide

PHASE I – PREVENT DECONDITIONING

KEY POINTS:

  • Progress slowly to avoid irritation
  • Perform 1-2 sets of 20 repetitions each exercise
  • When you are able to do these exercises without significant discomfort, progress to Phase 2

PHASE 2 – MUSCLE ACTIVATION

KEY POINTS:

  • Continue all Phase 1 exercises
  • Hold final position of each exercise for 2-3 seconds
  • Perform 1-2 sets  of 20 repetitions for each exercise
  • When you are able to do these exercises without significant discomfort, progress to Phase 3

PHASE 3 – EARLY STRENGTHENING

KEY POINTS:

  • Continue Phase 2 exercises
  • Start with lightest resistance exercise band or dumbbell; increase resistance by 1 band or 1 pound every week
  • Perform 1-2 sets of 20 repetitions for each exercise
  • When you are able to do these exercises without significant discomfort, progress to Phase 4

PHASE 4 – ADVANCED STRENGTHENING

KEY POINTS:

  • Continue Phase 2 and Phase 3 exercises
  • Hold final position of each exercise for 2-3 seconds
  • Perform 1-2 sets of 20 repetitions for each exercise
  • Start with no resistance [just weight of arm]; advance to light dumbbells

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