Scapula Elevation Depression
Standing or seated tall with the arms hanging, the shoulder blades travel slowly all the way up toward the ears and then all the way down, through their full range; timed.
How to do it
Setup
Standing or seated tall, arms hanging by the sides, neck long, eyes level.
Steps
- Lift the shoulders straight up toward the ears as far as they go.
- Draw the shoulder blades down and away from the ears as far as they go.
- Keep moving slowly between the two ends for the whole set.
Common mistakes
Rolling the shoulders in circles: straight up, straight down. Head pushing forward as the shoulders rise: keep the chin level and the neck long. Rushing the range: the slow, full travel is the drill.
Breathing
Inhale as the shoulders rise, exhale as they drop.
