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what is the best exercise to develop the shoulder blade area

  • 09-11-2007 8:13pm
    #1
    maradona10
    Closed Accounts Posts: 440 ✭✭


    what is the best exercise to develop the shoulder blade area. i injured my right sh blade in an accident and am trying to strengthen it. i have been using bent rows and pullovers. are these suitable


Comments

  • #2
    Lockstep
    Registered Users, Registered Users 2 Posts: 9,031 ✭✭✭Lockstep


    My advice would be the shoulder press.
    Though by all means, get other advice, I'm still learning meself


  • #3
    Frank Bullitt
    Registered Users, Registered Users 2 Posts: 12,396 ✭✭✭✭Frank Bullitt


    For your upper back then rowing movements are a good start, try shrugs and deadlifts as well, they will make your upper back quite thick in due course with correct nutrition etc


  • #4
    laciegradient
    Registered Users, Registered Users 2 Posts: 11 ✭laciegradient


    Bent over rows are fine. I'd recommend face pulls also. Search for them on this page...

    http://www.infinityfitness.com/videos/exer.htm

    Push ups are good for activating the serratus anterior muscle which may also help stabilize your shoulder blade with you rib cage.


  • #5
    Cravez
    Registered Users, Registered Users 2 Posts: 3,031 ✭✭✭Cravez


    Cleans, Rows, Shrugs, Face-Pulls, Pull-ups, Push-ups are all good for development of around the shoulder blade area.

    But more importantly, have you been to a physio/sports therapist about this injury? I would consult a professional about this if you haven't before you start lifting any weights otherwise you could end up making the injury worse.


  • #6
    maradona10
    Closed Accounts Posts: 440 ✭✭maradona10


    thanks for the replies, ive seen physio alright and its ok to weight train. was just wondering whats the best option.

    chins are out though until i build it up sufficently

    i posted in another thread about bent pullovers but i should have posted it with this as a single thread. any views on them?


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  • #7
    slemons
    Closed Accounts Posts: 532 ✭✭✭slemons


    face-pulls - i love em!
    keep the elbows high. really works the posterior deltoid, a muscle thats almost always undertrained


  • #8
    Rogueish
    Registered Users, Registered Users 2 Posts: 781 ✭✭✭Rogueish


    For shoulder rehabilitation:

    Seated rows - keep shoulder blades 'down and together', skimming elbows off your sides (http://www.shapefit.com/middle-back-exercises-seated-cable-rows.html)

    Inverted rows - (see http://www.trinewbies.com/StrengthTraining/strength_training2.asp) it really aids in shoulder blade stabilisation. Keep your whole trunk straight during the exercise don't bend at the hips.

    Internal and external shoulder rotation - see exercises 2 & 3 (http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/265.html) very important for longterm shoulder strength & stability.

    Press Ups progressing to medicine ball press ups (http://www.shapefit.com/chest-exercises-medicine-ball-one-arm-pushups.html) alternating each arm.

    Progress to wide arm pull ups - (http://www.shapefit.com/back-exercises-wide-grip-rear-pull-ups.html) even though it is mainly a latissimus exercise it has a big role to play in strengthening the shoulder complex


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