SCAPULAR FLUTTERS

The scapular flutter exercise is an end range activation exercise for the scapular retractors. Start by laying down on your belly on a padded surface like a yoga mat. Place your arms next to you in 90 degrees abduction. Begin to raise the arms towards the ceiling while squeezing your shoulder blades back. Once you have reach maximum scapular retraction lower the arms by 1-2 inches while allowing your scapular muscles relax. Retract the shoulder blades once again to complete a repetition. Repeat as required.

Muscles involved:

• middle trapezius

• rhomboid minor

• rhomboid major

Related conditions:

• trapezius strain

• rhomboid strain

• shoulder impingement

• rotator cuff tendonitis

• upper cross syndrome

Exercise videos