This exercise helps you to build awareness of where the scapula is and learn what its normal positioning should be. (Click on this image to view video)
- Stand straight, with both hands hanging loosely by your sides.
- Bring both your scapulae downwards and towards the midline of your back to activate the lower trapezius muscles. You should be pushing towards the finger that is touching the scapula.
- Ensure you do not activate any other muscles.
- Keep the upper trapezius and latissimus dorsi of your back relaxed.
- The entire movement should come from the muscles (lower trapezius) pushing the scapula down onto the finger.
- This is the scapula’s normal (and desired) position, where the bottom of the scapula has flattened out.
- Hold this position for 3 to 5 seconds and then take 3 to 5 seconds to slowly release and return to neutral position. Repeat 3 to 5 times on each side.
Note: Poor scapular positioning will cause the bottom edge of the scapula to protrude outwards.
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