Activate the Scapulae
Imagine that each scapula is a clockface: 12 at the top, 6 at the bottom, 3
and 9 on the sides. Slowly ;nd those four hours of the clock ( 12, 3, 6, 9)
by moving your scapula, not the tip of your shoulder. Once you are able
to ;nd each of those hours without dif;culty, then try to ;nd all of the
in-between hours ( 1, 2, etc.). Spend 3 to 5 minutes on this exercise.
FORM TIP: This can be done lying on your side, sitting or standing, but it
should be performed slowly and deliberately.
WALL SLIDE WITH BACK TO WALL
Sit on the ;oor with your back along the wall, your feet together in a
butter;y position and your arms in a goal-post position. Keeping your
back ;at and your
arms against the wall,
slide arms up and
back to start position. Perform 2 to 3
sets of 15 repetitions.
FORM TIP: Don’t
force your shoulders
down. Allow them
to move if that feels
WALL SLIDE WITH SHRUG FACING WALL
Stand facing a wall with your pinky ;ngers on the wall, elbows relaxed.
Gaze down to keep the neck long, and ribcage closed. Slide arms up until
elbows are extended and at the top of the motion, shrug your shoulder
blades up. Keeping arms up, repeat shrugs for 2 to 3 sets of 15 repetitions.;■
“Stability of the spine and scapulae
is fundamental for partnering.”