Protracted Shoulder Circles

NeckShoulderMobilityUpper BackWarm Up
Written By David Song

PROTRACTED SHOULDER CIRCLES

This is a scapulothoracic joint mobilization exercise. Start by placing both fists on your waist with the palms facing down. Push your shoulders forwards and then perform shoulder circles. Create the largest motion possible. Alternate directions after doing 5-10 circles in each direction.

Structures Involved:

  • Scapulothoracic Joint

  • Upper Trapezius

Related Conditions:

  • Text Neck

  • Upper Trapezius Headaches

  • Neck Associated Disorder

  • Cervicothoracic Junction Dysfunction

Related Exercises

Featured
Cable Face Pull
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Cable Face Pull
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Cable Row
Middle Trapezius, Upper Trapezius, Lower Trapezius, Trapezius, Rhomboid, Lats, Latissimus Dorsi, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor, Mid Back, Mid Back Strengthening
Cable Row
Middle Trapezius, Upper Trapezius, Lower Trapezius, Trapezius, Rhomboid, Lats, Latissimus Dorsi, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor, Mid Back, Mid Back Strengthening
Middle Trapezius, Upper Trapezius, Lower Trapezius, Trapezius, Rhomboid, Lats, Latissimus Dorsi, Scapular Retraction, Scapular Retractors, Shoulder Extension, Shoulder Extensor, Mid Back, Mid Back Strengthening
Banded Bottoms Up Press
Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Supraspinatus, Deltoids, Upper Trapezius, Shoulder, Shoulder Stability, Shoulder External Rotation, Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor
Banded Bottoms Up Press
Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Supraspinatus, Deltoids, Upper Trapezius, Shoulder, Shoulder Stability, Shoulder External Rotation, Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor
Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Supraspinatus, Deltoids, Upper Trapezius, Shoulder, Shoulder Stability, Shoulder External Rotation, Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor
Prone Pinwheel
Levator Scapulae, Cervicoscapular Dissociation, Scapular Depression, Scapular Depressor, Scapular Dyskinesis, Scapular Elevation, Scapular Elevator, Scapular Lateral Glide, Scapular Mobility, Scapular Posterior Tilt, Scapular Retraction, Scapular Retractors, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius, Rhomboid, Serratus Anterior, Rotator Cuff, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus
Prone Pinwheel
Levator Scapulae, Cervicoscapular Dissociation, Scapular Depression, Scapular Depressor, Scapular Dyskinesis, Scapular Elevation, Scapular Elevator, Scapular Lateral Glide, Scapular Mobility, Scapular Posterior Tilt, Scapular Retraction, Scapular Retractors, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius, Rhomboid, Serratus Anterior, Rotator Cuff, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus
Levator Scapulae, Cervicoscapular Dissociation, Scapular Depression, Scapular Depressor, Scapular Dyskinesis, Scapular Elevation, Scapular Elevator, Scapular Lateral Glide, Scapular Mobility, Scapular Posterior Tilt, Scapular Retraction, Scapular Retractors, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius, Rhomboid, Serratus Anterior, Rotator Cuff, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus
Plate Shrugs
Scapula, Levator Scapulae, Scapular Elevation, Scapular Elevator, Upper Trapezius, Scapular Strengthening
Plate Shrugs
Scapula, Levator Scapulae, Scapular Elevation, Scapular Elevator, Upper Trapezius, Scapular Strengthening
Scapula, Levator Scapulae, Scapular Elevation, Scapular Elevator, Upper Trapezius, Scapular Strengthening
Gittleson Shrug
Upper Trapezius, Levator Scapulae, Cervical Lateral Flexion, Cervical Lateral Flexor, Scapular Elevation, Scapular Elevator, Scapular Strengthening, Cervical Strengthening, Cervical Spine
Gittleson Shrug
Upper Trapezius, Levator Scapulae, Cervical Lateral Flexion, Cervical Lateral Flexor, Scapular Elevation, Scapular Elevator, Scapular Strengthening, Cervical Strengthening, Cervical Spine
Upper Trapezius, Levator Scapulae, Cervical Lateral Flexion, Cervical Lateral Flexor, Scapular Elevation, Scapular Elevator, Scapular Strengthening, Cervical Strengthening, Cervical Spine
Spinal Accessory Nerve Flossing
spinal accessory nerve, cranial nerve XI, SCM, Sternocleidomastoid, Upper Trapezius, Nerve Flossing, nerve mobility, Cervical Lateral Flexion, Scapular Protraction, Scapular Protractor, Scapular Retraction, Scapular Retractors, Cervical Lateral Flexor
Spinal Accessory Nerve Flossing
spinal accessory nerve, cranial nerve XI, SCM, Sternocleidomastoid, Upper Trapezius, Nerve Flossing, nerve mobility, Cervical Lateral Flexion, Scapular Protraction, Scapular Protractor, Scapular Retraction, Scapular Retractors, Cervical Lateral Flexor
spinal accessory nerve, cranial nerve XI, SCM, Sternocleidomastoid, Upper Trapezius, Nerve Flossing, nerve mobility, Cervical Lateral Flexion, Scapular Protraction, Scapular Protractor, Scapular Retraction, Scapular Retractors, Cervical Lateral Flexor
Banded Rib Mobilization
Rib Joints, Thoracic Spine, Thoracic Mobility, Cervical Spine, Cervical Mobility, First Rib, Anterior Scalene, Middle Scalene, Posterior Scalene, Scalenes, Upper Trapezius, Levator Scapulae, Cervical Lateral Flexion, Cervical Lateral Flexor, Rib Joint Mobilization
Banded Rib Mobilization
Rib Joints, Thoracic Spine, Thoracic Mobility, Cervical Spine, Cervical Mobility, First Rib, Anterior Scalene, Middle Scalene, Posterior Scalene, Scalenes, Upper Trapezius, Levator Scapulae, Cervical Lateral Flexion, Cervical Lateral Flexor, Rib Joint Mobilization
Rib Joints, Thoracic Spine, Thoracic Mobility, Cervical Spine, Cervical Mobility, First Rib, Anterior Scalene, Middle Scalene, Posterior Scalene, Scalenes, Upper Trapezius, Levator Scapulae, Cervical Lateral Flexion, Cervical Lateral Flexor, Rib Joint Mobilization
Banded First Rib Head Tilt
Rib Joints, Rib Joint Mobilization, Thoracic Spine, Thoracic Mobility, Anterior Scalene, Middle Scalene, Posterior Scalene, Scalenes, Upper Trapezius, Levator Scapulae, Cervical Lateral Flexion, Cervical Lateral Flexor, Cervical Mobility, Cervical Spine
Banded First Rib Head Tilt
Rib Joints, Rib Joint Mobilization, Thoracic Spine, Thoracic Mobility, Anterior Scalene, Middle Scalene, Posterior Scalene, Scalenes, Upper Trapezius, Levator Scapulae, Cervical Lateral Flexion, Cervical Lateral Flexor, Cervical Mobility, Cervical Spine
Rib Joints, Rib Joint Mobilization, Thoracic Spine, Thoracic Mobility, Anterior Scalene, Middle Scalene, Posterior Scalene, Scalenes, Upper Trapezius, Levator Scapulae, Cervical Lateral Flexion, Cervical Lateral Flexor, Cervical Mobility, Cervical Spine
Kettlebell Carry Walk Neck Rotation
Cervical Rotation, Cervical Rotators, Cervical Spine, Shoulder Stability, Shoulder Flexion, Shoulder Flexor, Shoulder, Scalenes, Upper Trapezius, Levator Scapulae, SCM, Sternocleidomastoid, Anterior Deltoid, Long Head Biceps, Biceps Pulley Sling, Rotator Cuff
Kettlebell Carry Walk Neck Rotation
Cervical Rotation, Cervical Rotators, Cervical Spine, Shoulder Stability, Shoulder Flexion, Shoulder Flexor, Shoulder, Scalenes, Upper Trapezius, Levator Scapulae, SCM, Sternocleidomastoid, Anterior Deltoid, Long Head Biceps, Biceps Pulley Sling, Rotator Cuff
Cervical Rotation, Cervical Rotators, Cervical Spine, Shoulder Stability, Shoulder Flexion, Shoulder Flexor, Shoulder, Scalenes, Upper Trapezius, Levator Scapulae, SCM, Sternocleidomastoid, Anterior Deltoid, Long Head Biceps, Biceps Pulley Sling, Rotator Cuff
David Song
Previous

Eccentric Shoulder External Rotation
Next

Banded Chin Tucks