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Do you have shoulder, elbow, or neck pain when doing pushups? This little drill demonstrated with the lovely Melissa Hartwig​ (Founder of @Whole30) is very challenging for most people. In the video, compare the difference in shoulder blade movement between myself and Melissa. You can see that her range of motion is very small in this video and that is okay! Like Melissa, you guys are going to work on shoulder movements for months to improve your awareness and range of motion.

This exercise can be done safely while lying flat on the floor. You don’t have to hold yourself actively in the bottom of a pushup… that can be painful and difficult for some of you. Record yourself from the side and top and see what your shoulder blades look like while you do this exercise. Is there a lot of motion like mine? Or is it smaller like Melissa’s? Do 10-20 SLOOOOWWW repetitions. Explore Yourself!


As always, pelvis tucked, glutes squeezed, ribs pulled down, head slightly shifted back. .

After Melissa and I lock our blades in place (pulled away from the ears toward the butt) and we push up from the bottom, what do you notice about our shoulders? What do you see differently between her and I?

Those blades should stay locked down. Notice that her slightly shrug up toward her ears. If this happens to you, then tomorrow’s exercise will be helpful for you!

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