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
Sit in a comfortable position on the floor with your legs crossed or in a seated position on a chair.
Keep your back straight and shoulders relaxed.
Place your hands on your knees or thighs, palms facing down.
Movement
Begin with your shoulders relaxed, and take a deep breath.
As you exhale, slowly roll your shoulders forward in a circular motion.
Continue rolling your shoulders in this forward motion for about 5-10 circles.
Once completed, reverse the direction and roll your shoulders backward for another 5-10 circles.
Focus on keeping your movements smooth and controlled, maintaining your posture throughout the exercise.
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.