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Dynamic Wall Cactus Arms Tutorial 6, Module 2 – Scapular Stability Drill
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This exercise is designed to build dynamic shoulder stability by targeting the scapular muscles — particularly the muscles that control the shoulder blades (scapulae) during movement. It's based on the classic yoga cactus arms posture, with added alignment cues and isometric engagement to increase effectiveness.

How to Do It:
Stand with your back against a wall, feet about 6 inches away, and your spine in neutral alignment. Your lower back may have a slight natural curve, but your shoulder blades, upper back, and head should be touching the wall.

Bring your arms into a cactus position — elbows bent at 90°, upper arms in line with shoulders, fists in a neutral position.

Alternate arms in a reciprocal movement pattern: as one arm reaches up, the other moves down, like a controlled seesaw.

As you reach end range, push the top fist upward and into the wall, and press the bottom fist down and toward the wall — creating strong isometric engagement even if your fists don’t make contact with the wall.

Hold each position for 5 seconds, maintaining steady breathing. Then switch sides.

Key Tips:
Keep your scapulae anchored — avoid letting them wing off the wall.

Stay in a neutral shoulder position — no excessive internal or external rotation.

Focus on activation over range — it’s more about building control than how far you can move.

This drill activates deep stabilisers around the shoulder joint, helping to re-pattern movement and train the shoulder blades to move in sync with your arms. It’s a powerful way to improve postural alignment, joint support, and functional shoulder mechanics — all in one simple move.

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