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June 23, 2021

How to Use This Scapula Mobility Progression (video included)

Scapula mobility progression with Annie Miller

For my people who do any horizontal pressing (bench press/push ups), or would benefit from increasing mobility through their thoracic spine and shoulder complex, keep reading.

All three of the variations shown in this video are SCAPULAR PUSH UPS.

We want the scapula to be mobile, and if you’re having issues with it – here’s something you can do to help.

Elbows stay straight (or all eliminated – see from elbows). Movement happens through the upper back only. Enter – End range Scapular Protraction and Retraction.

From a quadruped position: We decrease the load. Gain awareness and control here. Often I’ll do this for 10 reps before entering one of the loaded positions.

From the elbows: We eliminate room for error (bending the elbows) by completely removing the elbow and wrist joints. This could be done from the knees as well.

Full plank position: We experience load, and increased room for error (ability to bend the elbows and rotate the humerus). Most control required here. You won’t need much before your rhomboids and middle traps are burning.

Even just one set of 10-12 could do the trick. Incorporate these into horizontal pulling or pressing days, or just throughout your day if you work at a desk.

If you try this scapula progression – make sure to let me know in the comments below!

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I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

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