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

Exercise videos