Scapula Drills

Here are some drills for your scapula that also make for a wonderful warm-up. If you're having a difficult time not moving the whole body, work on these while lying down, standing, or sitting against a wall.

Suggested sets and reps: 1 – 2 sets, 10 – 15 reps, or try these anytime of day, every day.

Targeted Muscle Groups (T.M.G.)

The scapula, also called the shoulder blade, provides attachment for several groups of muscles. The intrinsic muscles of the scapula include the rotator cuff muscles, the teres major, subscapularis, teres minor, and infraspinatus. These muscles attach to the scapular surface and assist with abduction and external and internal rotation of the glenohumeral joint. The extrinsic muscles include the triceps, biceps, and deltoid. The third group of muscles includes the levator scapulae, trapezius, rhomboids, and serratus anterior. These muscles are responsible for rotational movements and stabilization of the scapula.