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Tag someone who struggles with shoulder pain or limited mobility. Improving your shoulder blade awareness is one of the best ways to build confidence in your shoulders and strengthen them. The goal of this movement is to be able to apply it to all of your pushing, pulling, squatting, deadlifting, and life movements whenever you want to. It’s not easy!⁣⁣
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This movement is similar to the “bodybuilder lat spread,” but isn’t so dramatic. The goal of it is not to show off the lats and is instead meant to open up the spacing between the acromion and the arm bone where one of the most common shoulder pains takes place impingement. Should your shoulder blades ALWAYS be like this? Not necessarily. There is no “right position” for your shoulder to be in, it is up to you to experiment and determine what feels best for your shoulder in the situation that you are putting your shoulder in. ⁣⁣
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We have found that, regardless of the shoulder or neck pain that a person has, learning to scoop the blade and keep it scooped in their pushing, pulling, overhead movements, etc. helps to greatly reduce their pain. As the person gains confidence and an understanding of their body, they can then explore doing movements while the shoulders are in a more “compromising” position. The benefits of strengthening your shoulder in all ranges of motions and positions are to help build resiliency in the tissues surrounding your shoulder.⁣⁣
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This door frame exercise is a great way to start getting your mind connected to the movement of your blade, but it will take months for you to be able to scoop them at will as shown at the beginning of the video. It becomes even more difficult to control when applying the movement under load (pushups, pullups, etc).⁣⁣