Thumb tacking is a scapular exercise that helps an individual understand the proper mechanics of the shoulder blades during elevation of the arm. This is a great exercise to improve recovery after shoulder surgery. In this article, we are going to explain how to properly perform this exercise following your shoulder procedure.
Thumb-Tack Exercise Instructions
Begin by placing your thumbs into the wall slightly lower than chest level and pinching your shoulder blades together as seen in the first picture below:
Next, rotate your thumbs inward as if you were pushing a thumb-tack into the wall. Pay close attention that you are not elevating your scapula toward the 12 o’clock position (as you would do with the scapular clocks exercise).
Next, rotate your thumbs back to the starting position and pinch your shoulder blades together again.
This exercise promotes proper scapular retraction and protraction while avoiding scapular elevation toward the 12 o’clock position.
Contact a Shoulder Surgeon in Knoxville, TN
Shoulder pain can range from a mild nuisance to completely debilitating. No matter what type of shoulder pain you’re experiencing, there are treatment options available to you. Dr. Holloway is a board-certified shoulder surgeon with decades of experience treating patients throughout Knoxville and the surrounding area. He has the skills and expertise needed to diagnose your shoulder pain and offer treatment recommendations. Contact us today at one of our Knoxville Orthopaedic Clinics to see how we can help you find long-term shoulder pain relief!
