The shoulder complex is composite of the scapula (shoulder blade), the humerus and the clavicle (collar bone). As such, smooth scapulohumeral movement is only possible due to tightly coupled coordination of the deltoid and rotator cuff muscles. Therefore, any dysfunction present in either the shoulder joint or scapula will yield aberrant movement patterns within the shoulder complex. Further, the rotator cuff serves as the shoulder’s dynamic stabilizer throughout a variety of positions.
Because our daily life requires us to sustain positions that may hinder our ability to freely move (i.e. sitting hunched over a computer), our posture starts to worsen, which can cause muscle weakness and pain. In an attempt to combat aberrant movement and dysfunction, we can strengthen the rotator cuff and shoulder muscles to restore smooth and efficient scapulohumeral rhythm in virtually any population cleared to perform these types of exercises.
At Core Performance PT, we like to use Crossover Symmetry shoulder series because of its effectiveness to restore coordination between the scapula and humerus for patients with pathologies ranging from postural dysfunction to shoulder replacements. The Crossover Symmetry series offers seven exercises to thoroughly strengthen the shoulder blades and improve shoulder function.
From Eye Level:
- Row – Heavy Resistance
- Reverse Flye – Light Resistance
- Lat Pulldown (Expansions) – Heavy Resistance
From Knee Level:
- 90/90 – Light Resistance
- Scaption – Light Resistance
- Incline Plus – Heavy Resistance
- Victory – Light Resistance