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Scapular Clock
- 1 - Stand facing a wall and place one hand on the wall at shoulder height with your elbow straight but not locked.
- 2 - Set your posture by standing tall, lightly bracing your core, and keeping your neck relaxed.
- 3 - Without bending your elbow or twisting your torso, gently move your shoulder blade upward toward 12 o’clock.
- 4 - Move the shoulder blade outward/protracted toward 3 o’clock, keeping the movement controlled and pain-free.
- 5 - Move the shoulder blade downward toward 6 o’clock, avoiding shrugging or arching your back.
- 6 - Move the shoulder blade inward/retracted toward 9 o’clock, squeezing lightly without over-tensing the neck.
- 7 - Continue moving smoothly through the clock positions for the desired reps or time, then repeat on the other side.
