Shoulder blade: exercises

Do you suffer from Shoulder Pain? With this 1 trick you can permanently stop your pain. 1 simple trick that enables you to fight the pain in your joints once and for al Check Out Shoulder Excerciser on eBay. Fill Your Cart With Color today! Over 80% New & Buy It Now; This is the New eBay. Find Shoulder Excerciser now Relax your shoulders. With palms down, hold your elastic tubing or band straight out in front of you. Start with slight tension in the tubing or band, with your hands about shoulder-width apart. Slowly pull straight out to the sides, squeezing your shoulder blades together

Shoulder Blade Squeeze If you round your shoulders when you work at a computer or on the phone, your shoulder blades may move into a position that strains the muscles. This simple exercise will help reposition them and relieve pain. Stand up straight and pull your elbows back so that your shoulders move together and slightly downward Take a deep breath and lift your shoulders up to slowly rotate. Move your shoulders back while lifted so that you squeeze your shoulder blade muscles together. Exhale and lower your shoulders. Move your shoulders forward and you will feel a stretch along the backside of your shoulders Shoulder Blade Shrug. Begin this exercise standing with your back and neck straight. Your arm should be at your side, slightly away from your body with your palm facing forwards as demonstrated (figure 2). Slowly elevate your shoulder blade towards your ear as far as possible provided the exercise is pain free (figure 2). Hold for 5 seconds and.

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  1. g the exercise. Move 1: Triceps Stretch Reach your hand up above your head
  2. If you have rotator cuff injuries, a shoulder impingement, frozen shoulder, or simply need to strengthen your back, these exercises are for you. There are two ways to tackle each exercise: 1) Do 3 sets of 10 reps rule. 2) Repeat until until you lose proper form
  3. Compound movements like this engage a great deal of muscle mass and boost muscle-building hormones better than movements that don't. It's a favorite of bodybuilders who are looking to build strength and athleticism in the offseason, like in Steve Cook's shoulder and arms workout. Push-Press Variations for Shoulder Development
  4. This exercise promotes flexibility and range of motion in your shoulders. While standing, hold an exercise band, strap, or towel behind your back with both hands. Broaden across your chest as your..
  5. To stretch the shoulder blade muscles out, Owens recommends doing more than foam rolling, static stretching, and booking a massage (because, he explains, these work alongside your muscles, but..
  6. Shoulder Blade Squeeze Begin this exercise standing or sitting with your back and neck straight. Your chin should be tucked in slightly and your shoulders should be back slightly. Slowly squeeze your shoulder blades together as hard and far as you can go without pain and provided you feel no more than a moderate stretch (figure 1)
  7. The jab will challenge the entire trunk and shoulder complex. It is great for the postural muscles, abs and thighs. An alternative jab exercise for rotator cuff muscles: Start with your blade by your side with a single hand grip. Raise the Bodyblade in front of you at 90 degrees. Slowly move out to the side at 90 degrees

The muscles between your shoulder blades, your middle trapezius and rhomboids, are easy to neglect as they aren't easily visible. These muscles pull your shoulders back in a movement called.. This exercise targets your lats, middle, and lower trapezius. Draw your shoulder blades together as you complete the movement. Avoid hunching your shoulders and keep your neck relaxed Reach your right arm straight up, bend your elbow, and let your hand fall behind your head. Move your left arm behind your back and bend the arm, letting the back of your left hand rest against..

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The Serratus Anterior is the primary muscle that anchors the scapula flat onto the rib cage.. It attaches onto the under surface of the shoulder blade and to the side of the rib cage. If you do not have strength and/or control of this very important muscle, it can lead to scapular winging. (This whole blog post will be going through a range of different Serratus Anterior Exercises In this exercise, place your hands on your shoulders, rotating at your waist and elbows, as shown in the following picture. Because these movements are so fundamental, this is an exercise than anyone should be able to do. By performing this exercise you will feel the muscles around your shoulder blades being work

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Arthritis in the thoracic spine may cause pain around your shoulder blades, either because of radiating pain, or tense muscles. In these cases, and many others, exercise, including stretching and strengthening, may help alleviate your pain and provide adequate support to the areas of the body that need it This exercise stretches and releases the Levator Scapulae muscle which runs from the neck to the shoulder blade. It is a muscle that often times gets very tight and causes pain and tightness in and around the shoulder blades area This is why it ranks among the best shoulder exercises, strengthening the core and building muscle fast. To practice this-Keep your feet at least at shoulder-width; simultaneously, tighten your core with the palms facing forward as you hold a barbell at your shoulders. Then, push the bar upward and press your shoulder blades together at the top

Famous Physical Therapist's Bob Schrupp and Brad Heineck demonstrate the top 3 exercises one should try in order to stop the pain between your shoulder blade.. Shoulder stretch Stand and raise your shoulders. Hold for five seconds. Squeeze your shoulder blades back and together and hold for five seconds. Pull your a circular motion. Repeat about five times. We recommend that you repeat this exercise twice a day. 2 Tip Squeeze your shoulder blades together as you pull. 7. External Rotation With Arm Abducted 90° _____ Main muscles worked: Infraspinatus and teres minor You should feel this exercise at the back of your shoulder and into your upper back Equipment needed: Use an elastic stretch band of comfortable resistance. As the exercise become And, among the area that needs to focus on is our shoulder muscles. We have provided the must-do scapular exercises that can help to strengthen and attain stability with your scapula and other surrounding muscles. The scapula or also known as the shoulder blade is referred to as the bone that sits above the rib cage in the upper back

This is a good strengthening exercise for scapular stability from the retraction, anterior tilt, and protraction position. Strengthens: Serratus Anterior. 3 sets x 10 reps. Assume a position with your knees underneath your hips, hip-width apart, and your hands underneath your shoulders, shoulder-width apart Bodyblade Exercises. Shoulder rehabilitation programs using the Bodyblade can take on different forms. Different exercises can target different links in the chain such as the glutes, core, scapular muscles, or rotator cuff. The three exercises included in this article are a few examples which can be used for patients recovering from a shoulder. Stronger shoulder blades typically mean more stable and mobile shoulders — and that can Now that you have a handle on the best scapula exercises to strengthen your shoulder region, you can. General And Specifics. this exercise is one of the best, when it is about training the muscles between the shoulder blades without equipment. additionally, you can improve your posture, especially if you sit in front of the computer for a long time Take your other hand and place it on the back of your head. Rotate your free arm up towards the ceiling and hold it at the top for 2 seconds. You should feel the stretch between your shoulder blades. 5. Scapula Push-up. A strong upper back makes it easy to keep your shoulder blades closer to your spine

The scapulohoracic joint (shoulder blades moving on the rib cage) The thoracic spine (mid back) Realize that the shoulder complex is referred to as a complex for a reason. All of the joints that comprise this complex need to beg accounted for in order to rebuild health and performance. The Top 5 Mobility Exercises For Better Shoulder Healt Squeeze the shoulder blades behind you while drawing your elbows back. The muscle between your shoulder blade must feel the stretch and your chest should open. By doing this scapular stabilization exercise, your scapular muscles are improved for posture and scapular positioning. You must perform 2 sets of 10 repetitions for this exercise Shoulder Blade Squeeze. This is also one of the effective scapular stabilization exercises that can really help. To perform the exercie: Stand or sit down, but keep your back and neck straight. Lower your chin a bit and slightly move back your shoulders. In this position, squeeze back your shoulder blades till the limit where you feel a. To do this exercise: Wrap a band around you so it goes around your back. Using both arms, slowly retract and protract your shoulder blades, pushing the band away from you. Keep doing this back and forth. Watch the video below to see this exercise in motion, as well as learning more about fixing a winged scapula. 3

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The scapula, or shoulder blade, is the triangular-shaped bone on each side of your upper back. The socket of the shoulder joint is a part of the scapula. If you injure your shoulder, you may notice that it is difficult to properly use your arm, and sometimes you may start using your shoulder blade to help move it The shoulder exercises already mentioned help to target the middle and rear sides of the deltoid, but to really finish them off and get the front head popping, you need to be performing the front. Perform these along with the stretches for a pinched nerve in the shoulder. Move 1: Shoulder External Rotation. Hold an exercise band with your arms bent at your sides. Rotate both arms out to the side. Perform two sets of 10 reps. Move 2: Straight Arm Extension. Use an exercise band or use cables at a gym Stretching exercises shoulder: These are our top 10! With these exercises you can stretch your shoulders and release tension. You'll also become more flexible and reduce the risk of injury. By the way, stretching exercises for shoulders also help preventively. If you do them regularly, you will never have to struggle with tense shoulders Strength: Dumb Bells, Tubing, and Functional Exercises. As the exercises get easier, you can add repetitions, and/or add weight. DUMB BELLS 1- Supine Protraction with Dumb Bells Lie on back with shoulder blades on the table with a weight in each hand, raise your arms so that your fists are directly toward the ceiling a

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Codman's Exercises or Pendulum Exercises. What are the Best Shoulder Exercises to Avoid Shoulder Tendonitis or Rotator Cuff Issues? Exercises that strengthen the muscles around the shoulder blade and do not pinch the rotator cuff help decrease the risk of injuring the shoulder. Rows and front Lat pulldowns are helpful for the shoulder blade Bodyblade® is a unique reactive training tool designed to improve your quality of life. Bodyblade uses vibration and the power of inertia to rapidly contract your muscles up to 270 times per minute, stimulate your nervous system, and transform your body. Bodyblade will build your body from the center out to develop stability before mobility. Your shoulder blades should move toward each other. Then move your arms back where you started. Repeat 8 to 12 times. If you have good range of motion in your shoulders, try this exercise with your arms lifted out to the sides. Keep your elbows at a 90-degree angle. Raise the elastic band up to about shoulder level Exercises You Should Be Doing: Band Assisted Scapular Upward Rotation. Share This: I'm obsessed with shoulder blades. I know it's an eyebrow raising comment to make and borderline weird, but it's true. I dig shoulder blades. But before you click the get me the hell off this page button, let me clarif This article contains 7 subscapularis stretches and exercises to prevent stress and strain of the posterior shoulder joint and the muscles surrounding it. Anatomy Of The Subscapularis The subscapularis is a muscle that stands between the shoulder blade and the ribcage

Snapping Scapula Syndrome - Everything You Need To Know

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Keeping your back straight and shoulder blades together, push your arms up until you feel the stretch in your pecs. Hold for at least 30 seconds. Stretches the deltoids and the pectoral muscles To progress the stretch, elevate your arm as you pull it across your chest until it is the height of your shoulder. 3. Chest Expansion - Put an exercise band, rope, strap, or even a tie behind your back and grasp it with both hands. While holding the strap, draw your shoulder blades toward each other and gently lift your chin toward the ceiling

Shoulder Blade: Exercises - Albert

  1. imal equipment. Consider perfor
  2. Scapula Control Exercises. Your scapula, or shoulder blade, makes up half of your shoulder joint, along with your upper arm. Your shoulder blade is the base for your entire arm. It has many important muscle attachments. You have to be able to control the position and movement of your shoulder blade
  3. This is why it ranks among the best shoulder exercises, strengthening the core and building muscle fast. To practice this-Keep your feet at least at shoulder-width; simultaneously, tighten your core with the palms facing forward as you hold a barbell at your shoulders. Then, push the bar upward and press your shoulder blades together at the top

Exercises and Stretches to Relieve Shoulder Pain If your shoulder pain is the result of a trauma, or if the pain has persisted beyond two to three weeks, you may want to seek medical attention. Certain causes of shoulder pain, such as rotator cuff injuries and frozen shoulder, get worse over time and may require surgical intervention if more. Shoulder arthritis is inflammation of the shoulder joint, where the upper arm bone (humerus) meets the shoulder blade (scapula) and collarbone (clavicle). This inflammation can be caused by osteoarthritis or wear-and-tear, injury to the shoulder joints, rotator cuff injuries, or r. Move the shoulders back, squeezing the shoulder blades together. Exhale and drop the shoulders back. Move the elbows forward, feeling the stretch at the back of the shoulders. Repeat this 10 times. Draw elbows back while squeezing shoulder blades together behind you. You should feel the muscles between your shoulder blades activate and your chest opens up. This strengthens the scapular muscles for improved posture and scapular positioning. (Perform 2 sets of 10.) Dynamic T and I: Lay face down with arms out to sides like the letter T.

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More than a fundamental component to a complete workout routine, the best shoulder exercises for men bring you one step closer to that desirable V-shape. Indeed, strengthening your delts gives the appearance of a slimmer waist while adding definition to your overall physique. Furthermore, studies have determined that shoulder workouts relieve pain and decrease the possibility of future. Shoulder blade pain can occur for numerous reasons, and we are going to look into those causes along with the symptoms, treatments, and exercises that can help improve shoulder blade pain

Shoulder Blade: Exercises Kaiser Permanent

  1. The push-up is the ultimate shoulder exercise, arguably one of the most essential for building both strength and muscle. Of all the shoulder-specific exercises, it's the must-go and arguably the best. Bonus: You can make these practically anywhere without any equipment. However, there are plenty of variations to try
  2. of the shoulder blade. The bursa is a fluid-filled sac that cushions and lubricates the shoulder area. The rotator cuff is the group of tendons and their related muscles that help keep the upper arm bone seated in the socket of the shoulder blade. Figure Pendulum-Swing Exercise for the Shoulder If you have pain in your back, do not do this.
  3. Shoulder dislocation: This occurs when the humerus (upper arm bone) slips out of its normal position. There is pain and a popping sensation when the arm is raised. 1. Exercises are an effective non-surgical treatment for many shoulder conditions. 1 A regular stretching and exercise program can strengthen the shoulder muscles and improve joint.
  4. This exercise opens up the front of the shoulder joint to release any trapped nerves while improving posture. Bend your elbows to 90 degrees, so that your palms are face up in front of you. Keep your elbows in contact with the sides of your body, while rotating your arms outwards then inwards again. Allow the shoulder to move as much as you can.
  5. The sound/sensation is generated as the shoulder blade rubs against the rib cage. (Ideally - the shoulder blade should glide smoothly on top of the rib cage without causing any sounds.). Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment

Exercises for Shoulder Blade Pain Relief Shoulder Blade

  1. Exercises are an important part of your recovery from a shoulder injury, helping you to increase the strength and stability of your shoulder joint. Many of the exercises a physical therapist will prescribe include no equipment, like isometric contractions or postural exercises for improved stabilization in your shoulder blades
  2. The shoulder has a wider and more varied range of motion than any other part of the body. It pivots mainly on a ball-and-socket arrangement called the glenohumeral joint, which joins the top of the humerus (upper arm bone) to a scooped-out part of the scapula (shoulder blade) called the glenoid cavity
  3. Top stability exercises for shoulder pain prehab: Rotator cuff strengthening exercise with elastic band. Isometric band pull-apart exercise for shoulder blade stability. A special case related to stability is when you have strength imbalances. That means one side of your body is stronger than the other
  4. These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your shoulder. These video shows the whole movement so don't worry if you can't do it all. How many and how often. Start by doing 5 repetitions of each exercise, 3 times a day
  5. Welcome to Dr. Matthew Boes's Shoulder Replacement Rehabilitation video series. This video is designed to help maximize your recovery following shoulder replacement surgery. The goal of our Phase 3 program for shoulder replacement rehabilitation is to improve strength and functional use of th
  6. Shoulder injury risk also increases as we age, injuries like rotator cuff tears are most common in individuals over the age of 60. At the end of the day, everyone can experience shoulder pain and injury, therefore everyone can benefit from shoulder strengthening exercises! Exercises to Prevent Shoulder Pain and Injur
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14 Physical Therapy Exercises For Shoulder Pain & Rehab

This exercise will quickly alleviate neck muscular tension. This exercise may require the use of a strap, an exercise band, or a rope. Begin by tying the rope around your waist and tightly holding it in your hands. Draw your shoulder blades towards each other while elevating your chin 2. Shoulder external rotation in standing. Grip walking stick handle with the arm to be exercised. Upwardly rotate shoulder blade. Elbow bent to 90° and held comfortably at your side. Push involved arm outward using the stick. Keep shoulder blade still. Remember: avoid excessive hitching of the shoulder. 3 Discover best-sellers & new arrivals from top brands. Free delivery with Prime shoulder blades together (retract) maintain this throughout the exercise. Then bend elbows until 90 degrees. Turn palms inwards and lift arms up until parallel with body. Slowly reverse steps. 4.) Concentric/Eccentric Side lying, start with elbow tucked in, shoulder blades retracted. Rotate arm backward with thumb up, like a hitch hiker. Slowly. Scapular Stabilization Exercises The scapula (aka shoulder blade) is the origin of the shoulder joint. When the shoulder is injured, the muscles that control your scapula and some of your normal shoulder motion can malfunction. As a result, strengthening the muscles around the scapula is essential for rehabilitating your shoulder

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Scapular Stability Exercises - Shoulder Blade Exercises

By doing Exercises for Shoulder Blades that Stick Out you can get rid of this easily. There is a gap between his rib confine underneath and his shoulder bones above. In a perfect world, the shoulder bones would sit comfortably on the rib confine with no space, has appeared in the picture beneath Of course, there will always be some amount of shoulder blade movement with any exercise that moves the upper arm, especially overhead exercises. But if you focus on driving your shoulder blades down especially at initial movement and return you'll avoid a lot of issues. Why's It So Important? 1. You'll Be Less Injury-Pron The shoulder is an extremely complex joint made up of three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm) as well as the associated muscles, ligaments and tendons. Often in our training, these muscles get overlooked and take a back seat to traditional shoulder exercises for the deltoids

Focus on initiating the movement (and completing it) by squeezing your shoulder blades together, and you'll get an efficient pulling exercise for sure. Training Recommendation: 3×8, 1-2-2-1. Don't worry, we'll get to the scapular stabilization exercises that will help you address this. But first, let's take a deeper look at what's going on. Shoulder Stability From Every Angle. When most people think of shoulder stability, they think of scapular retraction - pulling your shoulder blades back toward each other

Video: Exercises to Reduce Shoulder Blade Pain Livestrong

To roll out your upper back, traps and shoulders with a ball, stand with your back to a wall and place the ball to the side of the base of your neck. Press the ball into the wall and roll it down along your shoulder blade. Hold on any tight spots. You may even want to pull your arm across your chest as you dig out under the shoulder blade The dumbbell front shoulder raise is an excellent exercise for building shoulder mass, that primarily targets the anterior delts. This is an isolation exercise as it works mainly the front head of the shoulder. With isolation exercises, you might need to use lighter weights as more load (pressure) is placed on one specific part of the body This causes enormous stress on the neck and shoulders, which can lead to reduced shoulder range of motion as well as neck pain, shoulder pain, shoulder blade pain, headaches, sleep disorders, numbness, and/or loss of function, typically of the upper body region Summary of Home Exercises for the Unstable Shoulder. In summary the cornerstones of the rehabilitative program are. avoid letting your shoulder pop out, strengthening the rotator cuff muscles, optimizing the strength and endurance of the muscles that control your scapula, and. regaining the technique and confidence in normal use of your shoulder Squeeze your shoulder blades together and lower the barbell back to the starting position. Do three to four sets of eight reps with a moderately heavy weight. Read more: How to get a great workout.

4. Shoulder Retractions. Benefits: This exercise is tremendous to improve the posture by stimulating the upper back muscles which helps spine alignment and the shoulder blades muscles that keep the shoulder blades from crumpling forward and internally. Cautions: Doing this exercise is pretty much difficult at the start, and if you experience severe pain then immediately consult your doctor Like exercise in general, correct technique, positioning and posture ensures proper response from the body and effective forces on the targeted area of training. A slight change in the direction of the blade during an exercise redirects the forces and challenges a different body segment. Changing the position of the blade or your body relative t Exercise 2: Loosen the shoulder blade muscles. To loosen the shoulder blade muscles, roll your shoulders back and forward, describing a letter C. Perform the exercise 10 times in each direction. Exercise 3: Counteracting the effects of poor posture. To counter the effects of poor posture, this simple exercise can be helpful This exercise may also be performed on a gym machine or lying on your stomach with one arm hanging off the edge of a bed or table. In a prone position, bend and pull your elbow to the ceiling, squeezing your shoulder blade and keeping elbow tucked along body. Hold briefly. Avoid shrugging your shoulders. Theraband Shoulder Extensio

The key to this exercises is to make sure you are reaching as far forward as you can, performing a punching motion. This exercise focuses on strengthening the serratus anterior, which is an important muscle in providing proper shoulder blade upward rotation that is needed for proper shoulder function This exercise moves the shoulder blades in and out from the spine. This exercise can be done standing (same set-up as above), sitting, kneeling, or on your back on the floor in the hooklying position (knees bent at 90 degrees, feet flat on the floor and arms out to your sides with your palms up) Do this exercise 10-12 times, 2-3 times per day. 3. Thumbs Up Shoulder Flexion. Similar to the above 2 exercises, this exercise involves pinching your shoulder blades down and in. This exercise is fairly simple. All you need is a free wall to position your back against. How To: Stand tall with your back against a wall Before we jump into the shoulder exercises, let's talk about the shoulder muscle anatomy, how the traps play a role in shoulder workouts, the importance of training your shoulders, how to progressive overload your shoulders so you can continue building muscle and strength over time, and then finally, we will get into the bodyweight exercises.

There are some gentle exercises that you can do for shoulder crepitus. One needs to meet with a doctor or an experienced physiotherapist to understand which exercises can be done to improve the condition. To increase the strength of the muscles and improve the movement quality, exercise is necessary. In this situation, heavy exercises are a big. Use a wall in this exercise to increase strength in the muscles between your shoulder blades, which helps to reduce nerve pinching. Stand up straight with your back against a wall and feet hip-width distance apart. Bend your elbows to 90 degrees and raise your arms to shoulder-height

hand higher toward the shoulder blade. Strengthening Exercises Theraband Strengthening for the shoulder These resistance exercises should be done very slowly in both directions. The goal is to achieve a maximum amount of strengthening while listening to your end-point of pain. Work within a pain free range of motion at all time To improve your shoulder health and performance, it's necessary to counterbalance these effects with strengthening exercises for the muscles that externally rotate the arms at the shoulder socket and retract the shoulder blades. A little bit of corrective exercise for the shoulders goes a long way A lot of people with shoulder pain and bursitis lose the ability to put their hand behind their back comfortably and this tends to pull your shoulder blade forward. address this by stretching out the back of the shoulder joint as shown. Make sure to pull shoulder arm into your chest rather than in the across your body. Hold for one minute

This exercise helps increase your shoulder blade movement. Sit in a chair very close to a table with your back against the back of the chair. Place the unaffected arm on the table with your elbow bent and palm down. Do not move this arm during the exercise. Place the affected arm on the table, palm down, with your elbow straight Deep Knots in Shoulder Blades Remedy #4: Cat and Cow pose. In an all-fours position, starting on your hands and knees, move into the Cat Pose by slowly pressing your spine up, arching your back. Hold the pose for a few seconds, then move to the Cow Pose by scooping your spine in, pressing your shoulder blades back, and lifting your head Shoulder Blade Squeeze • Sit up straight. Try to squeeze/pinch your shoulder blades together, and slightly downward. Hold this for 1 to 2 seconds. • Do this 5 to 10 times. Sit to Stand • Use your arms to help you stand up from your chair or bed. Try to stand for 1 to 3 minutes. Then sit or lie down for a rest. • Do this 1 to 3 times Sample Shoulder [P]Rehab Program Exercise Video. HOW: Rotate your shoulder from internal to external rotation and repeat. When in external rotation, think about scooping back your shoulder blades while attempting to point your thumbs towards the floor. When internally rotation allow your shoulder blades to come up and forward while thinking. Set the shoulder blades back and down. Extent the arms directly out to the side making a T with the thumbs toward the ceiling. Begin repetitions by lifting the arms upward. High Rows - This exercise is designed to help strengthen the muscle groups of the shoulders that help support shoulder stability What it does: Challenges the stability of the shoulder and strengthens the muscle on the side of the chest that stabilizes the shoulder blade. This is the primary strength exercise for labral tears