Where Your Shoulder Blades Are Right Now Is Telling You Everything

Put your hand on your right shoulder blade. Feel where it sits on your ribcage. Is it winged out? Elevated? Rotated forward?

For most people, the answer is yes to all three. And that position is a direct cause of shoulder pain, rotator cuff problems, neck tension, and limited overhead mobility.

Your shoulder blades — the scapulae — should be flat against your ribcage, slightly depressed (down), slightly retracted (back), and in a neutral upward rotation. When they deviate from this, the mechanics of your entire shoulder girdle change.

The muscles responsible for proper scapular positioning:

• Serratus anterior: holds the blade flat against the ribs (prevents winging)
• Lower trapezius: depresses and upwardly rotates the blade
• Mid trapezius/rhomboids: retract the blade

The fix:

Wall slides for serratus activation Stand with your back against a wall. Arms at 90°, elbows at shoulder height, bent to 90°. Slide your arms up the wall, keeping your elbows and wrists in contact with the wall the whole way. 3 sets of 12.

Band pull-aparts for mid trap/rhomboids Hold a resistance band at shoulder height with arms straight. Pull the band apart until your arms are fully extended to your sides, squeezing your shoulder blades together. Don't shrug. 3 sets of 15.

Y-T-W for lower trap Lying face down. Lift your arms into a Y (overhead), then T (out to sides), then W (elbows bent, squeeze). 3 sets of 10 each position.

Add this to your daily routine. Your shoulders will thank you.

— Mike