Why Most Shoulder Pain Plans Fail Without Scapular Stability

Why Most Shoulder Pain Plans Fail Without Scapular Stability

You're doing all the "right" shoulder rehab exercises... but you're still in pain. Or worse—your velocity is stuck, and you don’t know why.

Here’s what most athletes and rehab plans miss: scapular stability.

I’m Dr. Kam—a double-fellowship trained sports, ortho, and spine PT who specializes in baseball and overhead athletes. I’ve seen firsthand how scapular control changes everything.

In this article, I’ll show you a phased plan to unlock shoulder performance, reduce pain, and get your arm feeling powerful again.

Phase 1: Fixing Scapular Dysfunction at the Root

Most shoulder issues start with tightness and poor muscle activation around the scapula. Think pec minor, posterior delt, and humeral capsule.

We kick things off with mobility and isometrics to restore movement without flaring up symptoms.

• Scapular pinches: 3-second holds

• Robbery pinches: mimic horizontal abduction

• Wall low row isometric: activate lower traps without overhead strain

Once that foundation’s set, we add controlled movement.

• Theraband pinches

• Theraband low rows

• Scapular punches

• Cheerleaders (diagonal pull-aparts)

Phase 2: Building Strength Without Pain

By now, you should have less pain and more control.

We progress to dynamic strengthening using cable and dumbbell-based movements that load the scapula in safe ranges.

• Seated row to sternum

• High rows for scapular upward rotators

• Swiss ball robbery for posterior chain

• D2 cable patterns ("Statue of Liberty")

• Lat pulldown (bar in front)

• Manual resisted protraction/retraction drills

These exercises reinforce stability during motion—a critical step before returning to sport.

Phase 3: Advanced and Sports-Specific Scapular Control

Phase 3 isn’t for everyone—but if you throw hard, hit bombs, or train at high levels, this is how you separate yourself.

• Super sits routine: cuff + core + scap work

• Standing cable punches for serratus

• Bear crawl push-ups with feet on a Swiss ball

• Plyo ball decel catches (internal rotation control)

• Seated pike lifts (anterior chain/core link)

• Wall snow angels for overhead scapular control

Each drill mimics the demands of explosive sport—and locks in the fine-tuned control your shoulder needs under load.

Is Scapular Stability the Missing Link in Your Shoulder Plan?

If you've been rehabbing your shoulder but progress has stalled, your scapula may be the reason.

We walked through three progressive phases that address mobility, strength, and sports-specific control.

At my clinic (Kam Physical Therapy & Performance), I help athletes reclaim their power and ditch chronic shoulder pain—by getting specific.

➡️ Watch the full YouTube breakdown for demos and cueing tips (https://youtu.be/Tcijw4vYWFk).

➡️ Or book a 1-on-1 consult and we’ll build your full return-to-throw plan (kamackerman.com).

Don’t ignore the engine behind your shoulder. Start fixing your scapular stability today.