Scapular Push-Up

A foundational shoulder mobility drill that explores how the shoulder blades glide around the rib cage while the arms remain straight.

“Keep the arms steady. Let the shoulder blades move.”

Scapular Push-Up separates shoulder blade movement from elbow bending. In a plank or hands-and-knees position, the chest moves gently towards and away from the floor as the shoulder blades draw together and spread apart. It is a simple way to study support, reach and upper-body organisation.

The purpose is not to make a large movement. The purpose is to feel the shoulder blades sliding with clarity while the neck, jaw and breath remain easy.

1. 1Begin on hands and knees.
2. 2Place the hands under or slightly forward of the shoulders.
3. 3Spread the fingers and allow the palms to meet the floor.
4. 4Keep the elbows straight without locking them rigidly.
5. 5Let the chest soften slightly towards the floor.
6. 6Notice the shoulder blades move towards each other.
7. 7Press the floor away and allow the upper back to broaden.
8. 8Notice the shoulder blades spread apart.
9. 9Move slowly for several rounds.

Instead of searching for the “correct” position, notice:

• •Can the elbows remain mostly straight as the shoulder blades move?
• •Does the neck stay easy?
• •Are the ribs dropping or lifting more than needed?
• •Can the movement stay small enough to feel clear?
• •Does the breath change as the floor is pressed away?

Allow the breath to stay steady as the shoulder blades move. If the breath becomes held, reduce the range or return to hands and knees with less weight in the arms.

Observe whether the student bends the elbows instead of moving the shoulder blades. Notice the relationship between the ribs, neck and hands. A smaller version may reveal more than a stronger one.

Reflect after practising:

• •Could you feel the shoulder blades glide on the back of the ribs?
• •Did the elbows want to bend?
• •What happened to your neck as you pressed the floor away?

Rather than mistakes, you may notice:

• •Bending the elbows
• •Collapsing between the shoulder blades
• •Rounding through the whole spine
• •Gripping the jaw
• •Leaning too far into the wrists
• •Holding the breath

• •Practise on hands and knees
• •Place a folded blanket under the knees
• •Use fists or blocks if the wrists need space
• •Reduce the range of movement
• •Practise standing with hands against a wall

• ✓Shoulder blade movement feels clear.
• ✓The elbows remain mostly straight.
• ✓Breathing stays comfortable.
• ✓The neck and jaw remain soft.
• ✓Weight through the hands feels manageable.