Shoulder Blade Mobility with Dr. Justin

Written by Stark | Aug 19, 2021 3:59:42 AM

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Your shoulder blades are an important key to moving well, but are often overlooked when it comes to moving well and staying out of pain. Loosening them up can help with neck pain, upper back pain, and even give you more range of motion in your shoulders. These mobilizations are called scapula, or shoulder blade, CARs.

We are going to focus on one side at a time so pick one arm, and we want to start with having that palm open. You are going to keep your palm at your side the entire time, facing your hip, and try to keep your elbow locked as well. H ere you will want to make sure that your entire body is flexed, so that it's kind of stuck like a statue. Flex your core and glutes with that palm still at your side.

Now, with your arm in that position, you are going to try to do some shoulder blade circles. It is going to start more in like a square fashion first by rolling your shoulder forward while trying to keep that elbow straight. From there, shrug that shoulder up towards your ear, then try to pull your shoulder blade back without bending your elbow. You want to try to keep that elbow straight, the palm at your side, and with that shoulder blade back, you will then want to slowly slide your hand down towards our knee.

From there you can repeat that square, practicing the movements slowly. Start again with rounding forward, trying to make it a little bit smoother now. Coming up, then back, keeping that elbow straight, flexing your tricep a little bit, and then sliding that arm down.

After you have gotten that, try to reverse it! Slide your arm back, lift your shoulder blade up, round that shoulder forward, and slide back down. You will want to try doing two to three repetitions each direction at least once a day to help with your shoulder blade mobility!

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