If you don’t know the importance scapular stability by now, then look back at our previous shoulder posts! A weak Serratus Anterior can lead to poor scapulo-humeral rhythm (episode 220 for more info) and shoulder impingement.
Here is a great way to stabilize/strengthen the entire shoulder girdle including but not limited to the rotator cuff muscles and the serratus anterior.
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To perform this exercise properly:
-Set yourself up with feet hip width apart and one arm supported on the Swiss Ball in front of you. -Push away your shoulder blade (protract your scapula) and walk back until you feel a good challenge for your shoulder musculature, (the farther you walk back, the higher the demand). CAUTION: make sure to AVOID your scapular internally rotating or giving the appearance it is sticking out; this may occur if this exercise exceeds your capacity, march your feet closer if this occurs. -Going up on your toes will increase the load you must push in the Swiss ball with you supporting arm.
-You can maintain this position here for time, or to add a dynamic component, begin performing circles with the swiss ball clockwise and counterclockwise.
-I typically like to perform this for 10 repetitions each direction per arm for 3 sets
-If you want an additional challenge bend your elbow just a little bit.
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Note: To make this exercise even MORE functional, what you can do is rotate your body 30 degrees away from your stabilizing arm (for this video I would rotate to the left); this will put your shoulder in the SCAPTION plane allowing for more optimal muscle length of the shoulder stabilizers thus increasing their activity.

Your scapula aka your shoulder blade is often very difficult for people to find. If you don’t initiate movements like rows or pull-ups from the scapula = you will “arm” the movement. Meaning you will rely heavily on shoulder and arm muscles. Your scapula is able to handle more load than your arm muscles.
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With any movement you want to move proximally to distally, the scapula should initiate the motion when performing a movement like the Row, Lat Pull-Down, or when performing pull-ups.
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Shown here are a couple movements that will help improve scapula control.
Realize that at First implementing this strategy may decrease your performance, however the potential to improve your performance increases.
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1️⃣start in open chain with your arms moving in space
2️⃣add a resistance band which will help give a resistance cue to target the scapula retractors (muscles that pull your shoulder blade back)
-keep minimal elbow flexion here
3️⃣perform scapula pull-ups also with minimal elbow flexion

HOW: Begin with your arms in a 90 degree position, where your hands are directly in front of your shoulders. Move your shoulder blades up, back, down, and forward. Then repeat. Once going backward is performed, move in the opposite direction, initiating the motion moving forward. This is often more difficult than moving backwards. FEEL: The muscles around your scapula or shoulder blade should be working here. COMPENSATIONS: Don’t let your entire body move as you perform this. You want to isolate the motion here at the scapula.

HOW: Get set-up in a standing position with your hands by your side and arms straight. While maintaining arm position, slowly make big backward followed by forward circles with your shoulders and shoulder blades.

FEEL: This should feel like nice shoulder and shoulder blade movement. Think about making smooth, big circles in both directions. You should feel your shoulder blade muscles controlling the movement.

COMPENSATION: Keep the rest of your body including your head and neck still as you perform this exercise.

HOW: Stand facing a pulley machine with the anchor coming from below. While holding onto a pulley, pull back your shoulder blade as far as you can. Make sure to stand back far enough to allow your shoulder blade to come forward when you are lowering the weight.

FEEL: You will feel the muscles on the back of the shoulder blade working with this exercise.

COMPENSATION: Avoid bending the elbow or excessively shrugging the shoulder blade.