Scapular stabilizers

Scapular stabilizers are exercises that target the muscles surrounding the scapula (shoulder blade), which are essential for maintaining proper shoulder function, stability, and posture. The main scapular stabilizer muscles include:

1. Trapezius

2. Serratus anterior

3. Rhomboids (major and minor)

4. Levator scapulae

Here are some exercises to strengthen your scapular stabilizers:

1. _Scapular squeezes_: Sit or stand with good posture and squeeze your shoulder blades together. Hold for 5-10 seconds and release.

2. _Trapezius flys_: Hold a resistance band or dumbbells and perform a flying motion, keeping your arms straight.

3. _Serratus push-ups_: Perform a push-up with a focus on squeezing your shoulder blades together.

4. _Rhomboid rows_: Hold a resistance band or dumbbells and perform a rowing motion, targeting the rhomboid muscles.

5. _Levator scapulae stretch_: Stand in a doorway with your arm extended overhead and your hand on the doorframe. Lean forward, stretching the back of your shoulder.

6. _Scapular wall slide_: Stand with your back against a wall and your feet shoulder-width apart. Slowly slide your back down the wall, keeping your shoulder blades engaged.

7. _Bent-over rows_: Hold a resistance band or dumbbells and perform a rowing motion, targeting the trapezius and rhomboid muscles.