Foundation
Circle your shoulder blades on all fours
Whenyou begin the hands-and-knees part of your warm-up
On hands and knees, hands below shoulders, keep elbows straight. Move your chest gently forward, down, back and up so the shoulder blades circle around the ribs. Start with three slow circles each way.
- Make it easier
- Keep hips farther back to reduce hand load.
- Progression
- Enlarge the circle only while elbows stay straight and the motion feels smooth.
Start tiny
One small circle each way.
SafetyKeep elbows straight without locking hard. Stop for wrist or shoulder pain.
Evidence grade CPractitioner method or editorial idea
Jarlo Ilano PT, DPT, GMB Fitness, Shoulder Mobility Exercises. Read the source ↗ Documented methods; cues, starting dose and progression are editorial adaptations. No task-specific outcome guarantee.
Foundation: Small recurring actions with little setup. Choose anchors that fit your day.
