In Focus: The Shoulder Girdle, Part 3: Strength and Stability Exercises
Welcome back to my “In Focus” series! Whether you are an athlete, or someone who spends long hours at a desk, or somewhere in between, strengthening your shoulder girdle can enhance your overall posture, increase your functional strength, and reduce the risk of injury. In our previous posts, we explored the anatomy of the shoulder girdle, and the importance of scapular stability for injury prevention. Today, in the third and final post of this series, we will look at four effective exercises (as well as their Pilates reformer alternatives) to strengthen and stabilize the shoulder girdle.
1.Band Pull-Apart
Straight arms, shoulders down
Target Muscles: Rhomboids, rear deltoids, rotator cuff
How to Do It:
-Stand or sit with a resistance band in both hands, arms extended in front of you at shoulder height.
-Keeping your arms straight, pull the band apart by moving your hands outward and squeezing your shoulder blades together.
-Return to the starting position and repeat for 10-15 repetitions.
Tip: Focus on keeping your shoulders down and away from your ears throughout the movement. This will help engage the correct muscles and improve your form.
Reformer Alternative: Arm Rowing (1 red spring):
Scapula down the back, strong frontal connection.
How to Do It:
-Sit on the reformer long-box, with your feet on the head rest, short straps in hands.
-Start with your arms outstretched in front of you and pull the straps toward your chest while squeezing your shoulder blades together.
-Extend your arms back to the starting position and repeat for 8-10 repetitions.
Tip:
Focus on maintaining a strong seated position and avoid arching your back as you row.
2. Serrated Push-Ups
Stack up, arms stay straight, hips stay quiet. Release the body from the shoulder, round the body back up from the shoulder.
Target Muscles: Serratus anterior, pectorals
How to Do It:
-Begin in a plank position with your arms straight and hands directly under your shoulders.
-Without bending your elbows, lower your body by allowing your chest to drop towards the ground while keeping your hips stable.
-Push back up by protracting your shoulder blades, effectively rounding your upper back.
-Perform 10-15 repetitions.
Tip: Keep your core engaged and avoid letting your hips sag or rise. This keeps the focus on your shoulder girdle and promotes good alignment.
Reformer Alternative: Shoulder Bridge with Arm Extension (RB Springs):
Straight arms, shoulders down, ribs down.
How to Do It:
-Lie on your back on the Reformer with your feet on the foot bar and short straps held over head.
-Lift your hips into a bridge position while simultaneously extending your arms straight up to the ceiling.
-Lower your hips back down while bringing your arms back down to the starting position and repeat for 6-8 repetitions.
Tip:
Ensure your knees stay over your heels and your shoulders remain relaxed throughout the movement.
3. Wall Angels
Ribs in!
Targeted Muscles: serratus anterior, upper back, rotator cuff
How to do It:
-Stand with your back against a wall, feet about six inches away from it.
-Press your lower back, head, and arms against the wall, with elbows bent at 90 degrees.
-Slowly slide your arms up the wall while maintaining contact with the wall, then slide back down.
-Repeat for 10-15 repetitions.
Tip: Keep your ribs pulled in to avoid arching your lower back. This exercise promotes shoulder mobility and stability simultaneously.
Reformer Alternative: Chest Expansion (R or BY Springs):
How to Do It:
-Sit on the long box, with feet resting on the head rest. Short straps are around the wrists, with your palms facing back.
-Keeping your arms straight, pull the straps back past your hips, squeezing your shoulder blades towards each other, and allowing your chest to expand.
-Return to the starting position and repeat for 6-8 repetitions.
Tip:
Maintain neutral spine and resist arching the back as you pull the straps. Rib cage down.
4. Dumbell Shoulder Press
Engage core, back straight, control weights.
Target Muscles: Deltoids, triceps, upper back
How to Do It:
-Stand or sit with a dumbell in each hand (5-10lbs), arms bent and at shoulder height.
-Press the weights overhead while keeping your core engaged and back straight.
-Lower the weights back to shoulder lever and repeat for 10-12 repetitions.
Tips: Control the weights on the way down to ensure stability throughout the shoulder joint and minimize the risk of injury.
Reformer Alternative: Overhead Press on Long box (RR or RB Springs):
Frontal connection, shoulders down, initiate movement from the back rather than arms.
How to Do It:
-Lie on your stomach on the long box, facing the foot bar. Hands are shoulder width against the foot bar.
-Press the carriage back using your arms, while engaging ribs in, and scapula down.
-Slowly return to the starting position and repeat for 10 repetitions.
Tip: Focus on initiating the movement from your back, rather than your arms, ensuring you maintain shoulder stability.
Conclusion
Strengthening the shoulder girdle is essential for improving posture, enhancing athletic performance, and reducing the risk of injuries related to daily activities. Integrating Pilates Reformer exercises into your routine not only enhances the strength of your shoulder girdle, but also develops core stability and overall body awareness. Adding these exercises to your sessions can provided a dynamic and effective way to target the same muscle groups as traditional strength exercises, all while improving your body mechanics. Keep practicing and watch your shoulder strength and stability improve! Incorporate these exercises into your regular routine and remember to focus on form over quantity. As always, listen to your body and modify any movements as needed. Consistency is key, and soon you’ll be reaping the benefits of a stronger, more stable shoulder girdle!
And that’s a wrap for my first “In Focus” series!
