Scapula Clocks

Instructions

• In a seated or standing position.
• Start with your shoulders in a neutral, comfortable position.
• Lift your shoulders up. Hold for 3 seconds. Return to neutral.
• Bring your shoulders forwards. Hold for 3 seconds. Return to neutral.
• Drop your shoulders downwards. Hold for 3 seconds. Return to neutral.
• Pull your shoulders backwards. Hold for 3 seconds. Return to neutral.
• Repeated these 4 movements as many times as your Physiotherapist has prescribed.
• This is a small movement, and should be felt at the shoulder blades.