Exercise to Strengthen Scapular Stabilizers + Stretch Pecs

The title of this post says it all…

This exercise primarily strengthens your serratus anterior and rhomboids, two muscles that are crucial to scapular stability and shoulder health.

These 2 muscles work together to keep the scapula flush to your ribcage and prevent winging.

Look at the image below and you’ll see that these muscles have the same line of pull and essentially blend into one another, with the rhomboids anchoring the scapula to the spine and the serratus anterior anchoring the scapula to the ribcage.

rhomboids-serratus

When they both contract, they pull the medial border of the scapula tight to the body, which is what we need to happen for a stable shoulder joint.

The exercise we’re doing today works both of these muscles at their shortened end range of motion while the pecs also get a great stretch.

Give it a shot and let me know how it feels:

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13 Comments on "Exercise to Strengthen Scapular Stabilizers + Stretch Pecs"

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Joseph Escobedo
Joseph Escobedo

Hey Eric been rehabbing from a concussion and your videos have been great. Thanks.

Johnny Gillett
Johnny Gillett

Hi Eric. I’ve had both shoulders reconstructed. Post surgery I’ve always had pain but tried in vain to
1. Get pain free training.
2. Get strength back again.
Since I’ve discovered your prehab exercises the shoulders have been pain free so I’m now able to try and get that strength back that I’ve lost over the years
Keep up the great work!

Eric Wong
Eric Wong

That’s awesome to hear Johnny, glad to be of service.

John Remka
John Remka

All of the exercises I have seen from your video’s are great. Keep up the research and good work. Respectfully

Earl Verdant
Earl Verdant

Hi Eric, I’m a couple of months into your SFS routine and am feeling good results already. I’m therefore keen to get your new program when it’s available. Is the expectation to replace the old system with the new, or will you be providing instructions on how best to transition from the old to the new?

Doug
Doug

Thank you Eric. Your techniques have helped my shoulder and back pain tremendously.

Trent
Trent

Hi Eric,
In the last video i saw you were doing supine elbow extensions to activate the scapula stabilisers, particularly serratus anterior. This dragged the scaps down and onto the thorax. Is this the type of movement you want in the horizontal abduction phase of this exercise, or the typical scap pinch?

Antonelli
Antonelli

Awesome! I’ll put it in practice. Thank you!

Debi
Debi

love these videos! I’ve used some of these shoulder routines with our gym athletes! Well worth the initial investment I made :>)

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