Seated Scapular Rotation
Improve posture & relieve tension with Seated Scapular Rotations! Simple seated exercise to promote shoulder mobility and upper back health.
Muscle Groups
Primary
Secondary
Instructions
Seated Scapular Rotation
Positioning
1. Sit in a comfortable position on the floor with your legs crossed or in a seated position on a chair.
2. Keep your back straight and shoulders relaxed.
3. Place your hands on your knees or thighs, palms facing down.
Movement
1. Begin with your shoulders relaxed, and take a deep breath.
2. As you exhale, slowly roll your shoulders forward in a circular motion.
3. Continue rolling your shoulders in this forward motion for about 5-10 circles.
4. Once completed, reverse the direction and roll your shoulders backward for another 5-10 circles.
5. Focus on keeping your movements smooth and controlled, maintaining your posture throughout the exercise.
6. Repeat this exercise for 2-3 sets, ensuring to breathe deeply and steadily.
Tips
- Keep your neck relaxed and avoid hunching your shoulders.
- If seated on a chair, ensure your feet are flat on the ground.
- Move through the full range of motion to maximize the benefits.