Our brain has movement maps for everything we do and any movements that are possible.

The clearer these maps are within our brain, the better and more pain free we are able to move.

We can clear up these maps by moving joints independently of others and moving in all different ranges of motion.

The scapula is one area that frequently gets overlooked and having blurry movement maps in this area can cause shoulder pain, upper back pain, neck pain, poor posture, etc.

The scapula can lift your shoulder up, pull it down, pull it forward and pull it back. All things I demonstrate in the video.

We want to move through all of these positions with full control and relaxing everything else. And we want to move in both directions.

If you feel any pain, then avoid the position that causes the pain and only work the rest of the movements.

As you get better at this movement and have more control you can then add a resistance band to increase the intensity.

This is a great warm up as well before doing any back or shoulder work in your strength training.

Try it out and let me know how you do!