Scapula - Shoulder Blade Control Mobility (5–7 Minutes)

Goal: Improve shoulder blade control, stability, and support for efficient arm movement

1. Band Pull-Aparts – 12–15 reps

• Arms straight in front

• Pull band apart to chest

• Squeeze shoulder blades together

2. Scap Push-Ups – 10–12 reps

• Arms straight in plank position

• Let chest sink, then push away

• Move only shoulder blades

3. Scap Wall Slides – 8–10 reps

• Forearms on wall

• Slide arms upward

• Keep core tight and ribs down

4. Prone Y Raises – 8 reps

• Face down, arms in Y position

• Lift arms slightly off ground

• Focus on lower traps

5. Band Face Pulls – 10–12 reps

• Pull band toward face

• Elbows high, squeeze upper back

• Control the return

Key Focus

• Control the shoulder blades, not just arms

• Keep movements slow and precise

• Avoid shrugging shoulders

• Maintain good posture throughout

Total Time: ~5–7 minutes