Standing Scapular Rotation
Backward shoulder rolls standing with the arms hanging: the blades rise, squeeze together and settle down in one slow circle.
How to do it
Setup
Standing tall, feet hip-width, arms hanging loose at the sides.
Steps
- Lift the shoulders toward the ears.
- Roll them back, squeezing the blades together.
- Let them settle down and forward into the next circle.
Common mistakes
Rushing the circles: slow and full beats fast and small. Poking the chin forward: keep the head tall and the neck long. Bending the elbows to help: the arms hang loose; only the shoulders move.
Breathing
Steady throughout; never held.
