Strengthening the muscles around your shoulder blades—also known as the scapular stabilizers—is essential for healthy posture, improved shoulder function, and injury prevention. The Sidelying Scapular Strengthening Series is a great way to target these muscles with simple, controlled movements. Here’s how to perform each exercise in the series:

1. Sidelying Arm Raise

Purpose: Improves shoulder mobility and control.

Steps:

Lie on your side on a flat surface or table.
Rest your top arm along your side.
Slowly raise your arm overhead, keeping it in line with your body.
Only lift as far as your shoulder allows without discomfort.
Lower your arm back down until it’s parallel to your side.
Avoid: Arching your lower back or lifting your torso—keep the movement isolated to your shoulder.

2. Sidelying Shoulder Blade Squeeze

Purpose: Targets scapular retraction and control.

Steps:

Stay lying on your side with your top arm hanging freely off the edge of a table.
With a slight bend in the elbow, move your arm outward as if opening a newspaper.
As you lower your arm, allow the shoulder blade to move away from your spine.
As you lift your arm, squeeze the shoulder blade back toward your spine.
Avoid: Rolling your torso—keep the motion focused on your shoulder blade.

3. Sidelying External Rotation

Purpose: Strengthens the rotator cuff and stabilizing muscles.

Steps:

Place a rolled towel or small pad between your elbow and side to maintain alignment.
Bend your bottom arm to 90°, keeping the elbow close to your body.
Rotate your hand inward toward your stomach, then rotate it outward away from your body.
Keep the movement smooth and controlled.
Avoid: Lifting your hand above shoulder level or rushing the motion.

Final Tip: Perform each exercise slowly and with intention, focusing on muscle engagement rather than speed. These movements can be a valuable part of a shoulder rehab program or a daily mobility routine.

For best results, consult with a physical therapist to ensure proper form and progression tailored to your needs.