3-Way Scap Circles (Scapular Muscle Activation & Mobility Exercises)

Do you want better shoulder health and mobility? Then the exercises in this video are like super lube for your shoulders, training scapular activation and the full range of scapular mobility.

We're focusing in on the scapulothoracic joint, which is a unique joint comprised of the scapula and thoracic spine, while eliminating movement of the glenohumeral joint, which is made up of the scapula and humerus (upper arm bone).

We start with the basic scap circle movement, which is to be done slowly with constant activation in one direction (even though there's no more movement in that direction) and movement in another. Tough to describe but that's why we've got the video. 😉

A visualization you can use is to think your stuck in the middle of the earth and you're trying to dig yourself a big circle - you're constantly scraping away the edges of the circle to expand it. Do the same thing here.

01:32 - here's where you'll discover the details on performing the basic scap circle properly

05:39 - the hinge variation that increases activation of the posterior scapular muscles i.e. rhomboids, middle traps and latissimus dorsi

06:41 - prone variations, which increases activation of the anterior scapular muscles i.e. serratus anterior, pec major and pec minor

TECHNIQUE TIP: keep your elbows locked out (activate your tricpes) and lock your spine in neutral - this better isolates and activates the scapular muscles.

You might hear or feel some creaking and clunking here (especially with scapular protraction), which is completely normal because you're going to explore and train uncharted territory. As long as you don't have any sharp or radiating pain or tingling, keep pushing the ROM. If you do, just back off a bit from end range and keep working it and your ROM will improve.

Do the 3-way scap circles as part of a warmup for any workout or sport where you're using your arms. 1 set of 3 circles in each direction in each position is good.

It's also a great move to do throughout the day e.g. when you're standing in line at the grocery store or even sitting at the office - just slide forward so you're not on the back rest and go for it.

Restoring scapular muscle activation and training the full range of scapular mobility with this exercise will go a long way towards keeping your shoulders healthy and mobile in the short and long-term, so go ahead and add it to your movement toolbox.

I've also got a comprehensive course on the shoulders (and scapulae) called Shoulder Control, which you can learn more about here: https://www.precisionmovement.coach/s...

Check it out and if the time is right - signup! - your shoulders will thank you.

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