Floor Scapula Exercises For Better Shoulder Mobility

These scapula strengthening exercises are fantastic for creating more mobility in the shoulder joint. They are basic yet taxing for the rear shoulder muscles. There are 5 movements demonstrated in the video. 1. Prone Row (focus on shoulder retraction.

2. Prone Rear deltoid raise.

3. Prone breast stroke

4. Prone alternating arm raise

5. Supermans (without the lower body raise)

The important part of these exercises is to;

1. make sure to squeeze at the top.

2. do not allow the hands to touch the floor during each exercise.

3. Make sure to not lift from the lower back. The movement should come mainly from the scapula and elbow joints. 4. Do 3 sets of 10 reps.

5. If you feel like you need weight then use small weights of 0.5kg to 1.5kg in each hand.

Expect your shoulders to burn.