10/23/2025
💪 Stronger Shoulders Through Scapular Stabilization & Stretching
Your shoulders are capable of incredible movement — reaching, lifting, throwing, and carrying — but all that mobility depends on stability. The secret? A strong, well-controlled scapula (shoulder blade).
When the muscles supporting your scapula are weak or uncoordinated, your shoulder can lose its foundation, leading to pain, stiffness, or poor posture. That’s why scapular stabilization and stretching are essential for healthy, strong shoulders.
In this video, Adam Pliskow, PT, MS, with Clinical Assistant Aron from ProClinix Tarrytown, demonstrate effective resistance band exercises and stretches you can do anywhere to keep your shoulders moving freely and pain-free.
🔥 Top Strength Moves:
1️⃣ Shoulder Rows – Anchor a band at chest height and pull toward your torso, squeezing shoulder blades together.
2️⃣ Shoulder Extensions – Anchor the band above shoulder height and pull down toward your hips.
3️⃣ Horizontal Abductions – Hold the band in front of you and pull your arms out to the sides.
💡 Do 2–3 sets of 10–15 controlled reps for each exercise. Focus on posture and smooth movement over heavy resistance.
🧘♀️ Key Stretches for Flexibility:
• Posterior Shoulder Stretch – Loosens the back of your shoulder.
• Internal Rotation Stretch (with towel) – Improves range of motion.
• Lat Stretch – Frees up overhead reach and reduces tightness.
Even a few minutes a day can improve posture, comfort, and performance — whether you’re reaching overhead, playing sports, or carrying groceries.
If you need physical therapy, remember: we accept most insurance and you do NOT need a prescription to get started.
📞 Call 914.207.7337 or 📧 email admin@proclinix.com to schedule your evaluation today!
