Standing Scapular Rotation

1. Stand up straight with your feet shoulder-width apart, arms resting by your sides, and your gaze forward.

2. With a slight bend in your elbows, begin by retracting your scapulae, which means squeezing your shoulder blades together as if you're trying to hold a pencil between them. This is the starting position.

3. From the retracted position, elevate your shoulder blades by shrugging your shoulders upwards towards your ears.

4. Next, protract your shoulder blades by moving them apart and pushing them forward so that your upper back rounds slightly.

5. Finally, depress your shoulder blades by bringing them downward, as if you are trying to tuck them into your back pockets.

6. Cycle through these movements in a smooth and controlled manner.

7. Make sure the movement is focused on the scapulae and try to minimize movement in the rest of your body to fully engage the muscles surrounding the shoulder blades.

8. Perform 10-15 repetitions per set, and aim for 1-3 sets in total.

9. Take care to keep your neck relaxed and avoid shrugging too forcefully, as this can cause excess tension.

Remember to breathe naturally throughout the exercise and to practice good form to avoid any strain or injury.

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