#Scapular Mobility Exercise

Here’s the key to fixing scapular winging that takes into account all the important variables that influence it ✅💪🏼 If you want a comprehensive approach to fixing shoulder mobility and pain, check out my No B.S. Guide To Shoulder Health! Link in bio. Alternatively, if you’re a personal trainer, coach, or physical therapist, registration for my February 2026 Live Biomechanics Course is now open! This course is my single best product and will teach you how to assess, understand, and fix cases like this. Link to learn more in my bio. Credit to @anatomy.of.motion for the shoulder anatomy visual. This exercise is a modified @posturalrestoration drill

Your shoulder doesn’t move well without your scapula moving well. These bodyweight drills help build that connection. Add 1–2 of these to your warm-up or daily practice — your shoulders will thank you. #shouldermobility #scapula #scapularmobility #jointhealth

Your shoulders move well and are healthy with your scapula moving well. #scapularmobility #upperbackpain #shouldermobility

💥Scapular Pain💥 - ⁉️ Do you struggle with pain near your shoulder blade (scapula) or rhomboid muscle? - ⁉️ Do you feel like there's a "knot" that you can never get rid of? - 👍🏼 This post should help you out! - 😖 I can't tell you the amount of people that I've worked with who feel that they can never get rid of this nagging pain, no matter how much they try to "release" it through self massage, foam rolling, "trigger point" release techniques, etc - ❌ However, the majority of the time, these strategies come up short because the problem wasn't really in the muscle to begin with! - 🤔 Many times the problem is actually due to an irritated or sensitive spine (usually near the base of the neck/cervical spine and upper back/thoracic spine) that is sensitive to repetitive movements or sustained postures in every day life - ⚡ These areas can actually REFER pain down into the shoulder blade region, even though the area of actual irritation is higher up - ✅ To combat this, it can be helpful to shift your focus of exercise to getting these areas of the spine to move as well as strengthening/moving the shoulder blades - 🎥 This post shows just a few examples that can help you on your way to better managing and improving your pain/tightness: - 1️⃣ Wall Push Walk-Aways 2️⃣ Thread the Needle Rotations 3️⃣ Prone Overhead Press - 💥 In addition to the exercises listed above, simply changing/modifying your posture/positioning more frequently throughout the day can go a LONG way as well! - 💯 Your body, especially your spine, craves movement, so you're not doing it any favors by slaving over your computer screen for hours at a time in the same position day in and day out - 🚨 As I always remind you guys, the exercises/suggestions in this post may not be the PERFECT fit for YOU individually...what YOU may need to work on may vary to some degree - 📱 So if you need a more individualized plan to help you out, fill out the 🔗 link in my BIO to apply to work with me 1-on-1 - ⁉️ Questions? Comments? Send me a message or leave a comment below ⬇️⬇️⬇️

Scapula stability. Been sharing this exercise (Prone Y-Raises) several times for the past 3 years (that’s how much I love it), but have never actually shared how to perform it correctly. Here is the most important key points: ✅ Arms in a Y position. ✅ Elbows fully straight. ✅ Shoulders fully extra-rotated. ✅ Scapula depressions (shoulders down) ✅ Lifts up, hold for 2 sec, and repeat for reps. 👉 The reason for the rotation of the shoulders is to involve the rotator cuff and improve shoulder and scapula stability. Think of the thumb pointing upwards. There is a tendency to loose this as we raise the arms. Fight it. 👉 The reason for scapula depression is engagement of the lower traps. Can also be done with scapula elevation for other purposes tho. 👉 Slight bent of the arms won’t kill you, but keeping them fully straight makes it more effective for emphasizing the muscles around the scapula. 👉 I do 2-3x 2/3x per week at the end of my workouts for 10-15 reps + 10 hold on the last rep. This could change based on your goals. Hope this helps! Any questions below. With Love, Gabo

Still stretching your mid-back but the pain keeps coming back? 👀 If massage and stretching only help short term, you probably need strength + control. Try these 5 👇 1️⃣ T’s, M’s, Y raises – 2 x 10 each 2️⃣ Thread the needle reaches – 8 slow reps 3️⃣ Scapular W pulls – 2 x 15 holds 4️⃣ Scapular press-ups – 2 x 15 holds 5️⃣ Dynamic hip/thoracic opener – 2 x 5 each side This is about building support around the scapula — not just loosening it. Control every rep. Feel the muscles working. 🔄 #scapulapain #shoulderstability #midbackhealth #risetrain #movebetter

Have a winging scapula? Try this out. - Scapular winging is one of the most common causes of shoulder issues & injury amongst the population. - Winging occurs when the shoulder blades sticks out the back off the rib cage. - This happens when the serratus anterior muscle fails to stabilize the shoulder blades against the rib cage, causing imbalance in the shoulders that translate to all other upper body movements. - While doing this exercise here it’s important to keep the elbows supported to activate the serratus anterior. Do 3 sets of 10-15 reps to help with winged scapula. - Hope this was helpful! - - - #posture #mobility #functionalmobility #mobilitywod #motionislotion #correctiveexercise #jointmobility #mobilization #functionaltraining #stretching #holistichealth #biohacking #wingedscapula #scapula #serratusanterior #rotatorcuff #shoulderrehab #shoulderpain #overheadmobility #serratusanterior

The scapular push up targets two critical for shoulder health muscle groups, serratus anterior and rhomboids. Start in a plank position and keep your arms completely straight. The movement must come from your scapula, not your elbows. Push your shoulder blades apart raising your rib cage toward the ceiling. This activates your serratus anterior, which wraps around your ribcage and stabilizes your shoulder blades. Now squeeze your shoulder blades together, letting your chest sink between them. This moves your rhomboids between elongated and shortened positions. Most people have rhomboids stuck in one spot from sitting and training through the full range builds strength at every length. Perform 10 to 15 controlled reps and your shoulders will thank you #pushup

Back & Scapular muscles warm-up 💪🏼 @makarin ✔️Perform each exercise slowly and control the movement ✔️Do these regularly before your main workout sessions or as a part of your mobility routine! Start your Calisthenics Journey with the BEST workout programs LINK IN BIO 📲 - - #scapula #backworkout #backday #warmup #Calisthenics

💥 Scapular Strength💥 - 🔥 Check out this simple but effective way to light up your upper back and shoulders! - ⬆️⬆️⬆️ If you want to grab this resistance band set from @team4kor, click the LINK at the top of my page @dr.caleb.burgess and use code: DRCB10 for 10% off your order - 🎯 A strong and healthy shoulder girdle requires adequate mobility, coordination, and strength of the rotator cuff and scapular muscles, which must work in concert with the primary movers of the shoulder (deltoids, pectorals, lats, etc) for strong and efficient movement - 📱 If you need an individualized plan to help you out with your SHOULDER(s) or any other injury/painful area, tap on the 🔗 link at the top of my page @dr.caleb.burgess to apply to work with me 1-on-1 - ⁉️ Questions? Comments? Send me a message or leave a comment below ⬇️⬇️⬇️