This exercise is intended to isolate the individual movements of the shoulder blades. It can be used to correct imbalances between shoulders and to relieve tension in the neck and upper spine
To do this exercise you will need a mat. Start by lying on your back with your knees bent and your feet planted in the ground. Reach your hands towards the ceiling with your palms facing the center. Then reach one hand farther towards the ceiling so that you lift the shoulder blade off the ground. Feel the muscles between the shoulder blades stretch and then place the shoulder blade back on the ground. Allow the shoulder blade to rest farther away from the spine that before. Repeat this process on the other side. Repeat 8-10 times on each side
Things to think about:
This exercise will facilitate width across the back. Imagine that each time you place the shoulder blade back on the ground that you are placing it just a bit farther from the spine. Feel your collarbones widen as you continue this exercise.
Also imagine that each time you’re placing the shoulder blade back on the ground that your upper arm is plugging into the socket even more. This will create a shoulder joint that moves efficiently and fluidly.