Understanding Scapular Dyskinesis & Simple Exercises to Help

Your shoulder blade (scapula) is designed to glide smoothly as you lift or move your arm. This movement plays a huge role in keeping your shoulder strong, stable, and pain-free. When that motion becomes altered or out of sync, the shoulder blade may begin to wing, tip forward, or move at the wrong time. That’s what we call scapular dyskinesis.

Why does this happen?

Scapular dyskinesis most often develops due to muscle imbalances. Some muscles that help lift and stabilize the shoulder blade become weak or fatigued, while others- especially muscles in the chest- can become tight.

Common contributors include:

• Poor posture

• Long hours at a desk or on your phone

• Repetitive overhead activities

• Sports or heavy lifting

• Previous shoulder injuries

• Neck issues or nerve irritation

Over time, this altered movement can place extra stress on the shoulder joint and may lead to pain, irritation, or impingement.

Exercises that can help

In our video this week, our intern, Austin, walk you through several exercises designed to improve shoulder blade movement:

1. Neck Stretch with Overpressure

Sit upright in a chair and grasp the bottom of the chair with one hand. Keep your posture tall and look straight ahead. With your opposite hand, gently pull your ear toward your shoulder until you feel a stretch. Apply gentle pressure, then lightly push your head into your hand for a few seconds. Relax and move a little deeper into the stretch.

2. Band External Rotation & Scapular Squeeze

Hold a resistance band with your arms at your sides, elbows slightly bent, and forearms facing forward. Pull the band apart while rotating your palms outward. Focus on squeezing your shoulder blades together, then slowly return to neutral.

3. Low Row with a Resistance Band

Secure a resistance band to a door handle or sturdy surface. Hold the band with both hands, arms straight at your sides. Pull your arms straight back while keeping good posture, then slowly return to the starting position.

These exercises can help retrain proper shoulder blade movement and support healthier shoulders over time. Stay tuned for more videos where I’ll break these down step by step.

As always, move with control, avoid pain, and reach out if you have questions or need guidance.