Mobility
Scapular Controlled Articular Rotation
Scapular controlled articular rotation moves your shoulder blades through slow circles to practice shoulder-blade mobility and control without moving your trunk.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand with your arms hanging at your sides and your elbows straight.
- Slide your shoulder blades upward toward your ears.
- Spread your shoulder blades forward around your rib cage.
- Lower your shoulder blades toward your hips.
- Draw your shoulder blades back toward each other.
- Sweep your shoulder blades upward to complete the circle.
- Let your shoulder blades settle into a relaxed position.
Form cues
- Keep your ribs stacked over your pelvis.
- Trace a smooth, unhurried circle.
- Keep your hands loose.
Common mistakes
- Leading with your handsInitiate the motion at your shoulder blades rather than drawing circles with your arms.
- Pushing your head forwardKeep your gaze level and your chin gently tucked as your shoulder blades move.
Safety
Forcing a large circle or aggressively squeezing your shoulder blades can irritate your shoulders or neck.
- Begin with small circles before exploring more range.
- Stop if you feel pinching, catching, or pain.
If you have a recent shoulder injury or surgery, ask a physiotherapist or doctor whether this movement is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 3–5 reps per direction
- Rest
- No rest timer
One complete circle counts as one rep; reverse the sequence for the opposite direction.