Prone scapula setting

Stability & Strength

This is an instructional video to correctly demonstrate Prone scapula setting

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This is a good exercise for shoulder injury prevention and as part of a rehab program
Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
Lying on your front, with good shoulder posture, place your hands by your sides, palm side up
Next slightly lift your belly button up in towards your spine to engage your abdominals.
Now without lifting your arms off the floor simply squeeze your shoulder blades down and back but make your that your Lumbar spine stays still throughout your hands should stay in contact with the floor but your shoulders should move off the floor
Hold this position for as long as you can without losing position
To advance this exercise do the same but slightly lift the hands off the floor.
After this you can add dumbbells in your hands and increase the weight as able.
For strength you need to perform 12-20 second holds to failure and perform 3-5 sets.
For endurance you need to perform 30-50 second holds to failure and perform 3-5 sets.
Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds if you are doing the exercise for endurance
You should aim to perform this session 2 to 3 times per week.

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