Try these 3 moves to wake up your shoulder blades and restore smooth movement

October 23, 2025 Uncategorized

Try these 3 moves to wake up your shoulder blades and restore smooth movement:

Standing Scapular Retraction to Protraction
– Stand tall with your arms straight in front of you at shoulder height. Push your hands forward to spread your shoulder blades into protraction, then squeeze them back together into retraction without shrugging your shoulders. This builds awareness and control of your scapula which is key for healthy pressing and pulling.

All Fours Shoulder Rolls
– Get on your hands and knees and make slow circles with your shoulders, moving through your full range of motion. This helps lubricate your shoulder joints and reduce stiffness from hours of forward posture.

Prone Swimmers
– Lie face down and sweep your arms in a big arc from overhead to behind your hips, lifting hands slightly off the floor as you move. This activates your scapular stabilizers and opens up your chest for better posture and mobility.

Your shoulder blades control more than you think. They are the base for strong, pain-free movement. A few minutes of these drills can make a huge difference in how your shoulders feel and perform.

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