Scapular Stability Exercise

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How to Perform:  

1. Lie on your stomach (prone position) on a mat with your legs extended and your forehead resting gently on the mat or a towel roll. 

2. Hold a medium resistance band in both hands with arms extended in front of you, shoulder-width apart. 

3. Keep the band taut but not stretched yet. 

4. Engage your core and glutes to support your spine. 

5. Keeping your elbows slightly soft, pull one arm back along the floor (or slightly elevated) in a rowing motion, focusing on activating the upper back and drawing the shoulder blade (scapula) down and in. 

6. Return the arm slowly to the start position with control. 

7. Alternate arms, maintaining stability through the torso. 

8. Keep your head in a neutral position and avoid shrugging the shoulders (don't engage your upper traps). 

9. Repeat for 6–10 reps per side, 2–3 sets  

Benefits:  

1. Strengthens scapular stabilizers including the rhomboids, middle and lower trapezius 
2. Supports shoulder joint health and mobility 
3. Promotes better posture and upper body control 
4. Reduces risk of shoulder impingement and upper back strain