with these 4 movements

1. Scapular Drill: Prone I

Starting Position: Lay face down with a towel roll under your forehead. Maintain neutral spine by drawing your abdomen in.

Movement: Roll your shoulder blades off the ground looking for a light stretch in your chest. The triangle of muscles from your shoulder blades to the bottom of your rib cage should engage.

Progress by adding arm movements:

✳️Shoulder blades then arms then head then slowly lower

❇️Stay at the end position; lift and lower arms

Remember! Try not to let the hands go higher than the shoulders or the shoulder tip forward.

2. Scapular Drill: Prone T

Starting Position: Lay face down with a towel roll under your forehead. Maintain neutral spine by drawing your abdomen in.

Movement: Bring your arms to a T position. Draw your shoulder blades together, slowly lower.

Progress by adding arm movements:

✳️Shoulder blades then arms then head, slowly lower

❇️Stay at the end position; lift and lower arms

Remember! Try not to let the hands go higher than the shoulders or the shoulder tip forward.

3. Scapular Drill: Prone Y

Starting Position: Lay face down with a towel roll under your forehead. Maintain neutral spine by drawing your abdomen in.

Movement: Bring your arms to an overhead Y position. Think of a big X across your back from the point of your shoulders to the corners of your hips. Imagine sucking your shoulder blades to your opposite back pocket.

Progress by adding arm movements:

✳️Shoulder blades then arms then head, slowly lower

❇️Stay at the end position; lift and lower arms

Remember! Try to maintain a long neck with the chin tucked in.

4. Scapular Drill: Prone W to Y

Starting Position: Lay face down with a towel roll under your forehead. Maintain neutral spine by drawing your abdomen in.

Movement: Bring your arms to a W position with your elbows bent at your sides. Engage your shoulder blades first, lift from your elbows focusing on keeping the forearms parallel to the ground.⠀⠀⠀

Next: Slowly raise overhead into Y position. Repeat while keep the arms parallel throughout.

Remember! Maintain the shoulder blade tension throughout the entire movement!⠀