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Scapular CARs
- 1 - Stand or sit tall with your spine neutral, ribs down, and arms relaxed by your sides.
- 2 - Keep your elbows straight and avoid moving your neck, torso, or lower back during the movement.
- 3 - Slowly shrug your shoulders up toward your ears as high as you can without pain.
- 4 - Glide your shoulder blades forward around your ribcage, then slowly pull them down.
- 5 - Retract your shoulder blades back together, completing a slow circular motion through the largest controlled range available.
- 6 - Repeat the circle for the desired number of repetitions, then reverse direction.
- 7 - Move slowly and with control, focusing on smooth scapular motion rather than speed.
