Scapular Mobility

Instructions: 

Part 1: Scapular Protraction/Retraction:

  • Start on all fours – hands under shoulders, knees under hips.
  • Retract the shoulder blades by dropping the  chest down towards the floor and squeezing the shoulder blades together.
  • Protract the shoulder blades by spreading the shoulder blades apart and slightly rounding the upper spine.
  • Keep the elbows slightly bent through the whole exercise.
  • Completed 3 sets of 10 retractions & protractions.

Part 2: Scapular CARS

  • Draw the shoulder blades down, up and around to create “circles”.
  • Move 10x in a clockwise direction and 10x in a counter clockwise direction
  • Complete 3 sets.