Quadruped Scapular Circles

ScapulaScapular Mobility
Written By David Song

QUADRUPED SCAPULAR CIRCLES

The quadruped scapular circle exercise is a multidirectional scapular mobility exercise that requires individual control of the scapulothoracic joint from the thoracic spine (dissociated or uncoupled movements). Start in a quadruped position (hands and knees) and go on the balls of your toes. Keep the hands shoulder width apart and the feet hip width apart. Brace the core to maintain a neutral spine. Move your shoulder blades in a circular pattern while maintaining a neutral spine. Complete in both the clockwise and counter-clockwise directions.

Muscles Involved:

  • Serratus Anterior

  • Rhomboids

  • Levator Scapulae

  • Trapezius

Related Conditions:

  • Winged Scapula / Scapular Winging

  • Scapular Dyskinesis

  • Shoulder Impingement

  • Neck Associated Disorder

  • Upper trapezius myalgia

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