Scapular Stabilization & Posture Control – Interactive Exercise Tool

Dr Srinivas B S Kambhampati

MS (Ortho), FRCS (Eng & Glasg), FRCS (Tr & Orth), Dip (Applied Biomechanics)

Consultant Orthopaedic Surgeon, Sri Dhaatri Orthopaedic, Maternity & Gynaecology Center, Vijayawada

This page provides a structured, progressive set of scapular control, posture correction, and upper back mobility exercises. Tick items as you complete them and save your progress on this device.

Done: 0%

Posture Self-Check

2/10
6 h
Proceed: keep exercises pain-free and focus on quality

Ideal posture cues

• "Long neck" (avoid shrug) • Shoulder blades gently down & back • Ribs stacked over pelvis • Chin slightly tucked

When to slow down

If symptoms flare after exercises or pain rises >2 points, reduce level and pick the Desk Reset routine for 48 hours.

Red Flags

Stop and seek medical review if any are present.

Contact

📞 0866-2542656
💬 WhatsApp 8500227323
✉️ sridhaatri@gmail.com

Tip

Most posture pain improves with consistency. The goal is endurance + control, not heavy weight early.

✅ Exercise Checklist
Choose a routine (Daily / Gym / Desk) and a level (1–3). Progress only when pain is controlled and form is good.
📌 Exercise Descriptions (quick)

Scapular setting

Gentle retraction + depression without shrugging. Hold 5–8 seconds, repeat 8–12.

Serratus “plus”

Wall push-up plus: push the wall away and feel shoulder blade glide forward/upward without neck tension.

Lower trapezius

Prone Y: thumbs up, lift arm in a Y with shoulder blade down/back; avoid shrugging.

Thoracic mobility

Open-book rotations / foam roller extensions improve upper-back mobility and reduce shoulder overload.