Try this during a, 5-10 minutes break. Bonus if you get it in a couple times in one day. You can keep this simple and just do :20-:30 per movement and do it a few times through or spend a little longer in each flow.

As mentioned in our previous movement snack article, if you get 3-5 minutes of motion every 1-2 hours, that makes up almost 20-60 minutes of extra movement every single day which really adds up!

Joey shows only 4 of the key movements that the scapulae can be somewhat isolated to perform. Do your best to go slow and connect to just the scapulae creating the movement versus other parts of the body kicking in like the elbow for instance.

Scapular Snacks?

As mentioned, the scapulae can perform certain key motions (6 or so since they combine to do other things); but we show 4 here to create some distinct motion for the shoulder and scap (and brain!).

See if you can really make an effort to stick to the pure motion shown rather than elevating while protracting for instance. This will take some patience and practice for some of you; but realize it is also just a way to drive some more motion and get flow to the area. You may find the snacks translate to better movement overall when you practice.

Indeed, we have seen snacks like this translate to better motion, improved strength and endurance through better shoulder control, and even help with things like frozen shoulder depending on the reason behind.

Movement Snack Rundown:

• Depression:

• The scapula moves downward along the ribcage.

• Example: This occurs when you push your shoulders down away from your ears, like when you hang from a bar, drop/pull your shoulder blades down to the floor.

• Retraction:

• The scapula moves medially toward the spine.

• Example: This happens when you squeeze your shoulder blades together, such as during a pulling motion like ring or face pulls.

• Protraction:

• The scapula moves laterally away from the spine, around/over the ribcage.

• Example: This occurs when you reach forward, like when throwing a punch or pushing something away from your body. Try a push up position allowing your body to be pushed away from the ground.

• Elevation:

• The scapula moves upward along the ribcage.

• Example: This happens when you shrug your shoulders up toward your ears, like a shoulder shrug.

Again, there are more motions and combinations, but we show these distinct 4 to try here. We throw in a bonus at the end that does have some elements from all listed above.

Have at it…

Start integrating these scapular movement snacks into your daily routine as you can with many other forms of movement. You can even do these while seated for the most part with some modification. However, the implements like bands or a floor to push or pull against can help tremendously for feedback at first. As always, there is not a definitive order or routine you must do, as movement is also about exploration. Do what feels good and see what you can find out. If you end up trying this one out or perhaps making up your own, send us a message or maybe even a clip and let us know! As always, Keep it moving…

Interested in learning new ways to maximize your mobility or perhaps some expert hands to help you with any current or ongoing issues? Book your first appointment with a 15% discount here using code MT15.

We will be back again soon with more DIY recovery, mobility and massage; but if you have a specific issue or area you would like to see us cover in one of these- as always- let us know. We want to make sure we find topics that help YOU!