The seated scapula clocks exercise improves shoulder blade mobility and control while allowing the upper body to remain relaxed and supported. Moving the scapula in different directions—like tracing a clock face—activates stabilising muscles that enhance movement, posture and shoulder stability.
- 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.