Scapula clocks are a controlled mobility exercise that improves shoulder blade movement and stability. By moving the scapula in different directions—like the hands of a clock—the exercise activates key muscles that support posture, shoulder control, and overhead function. It’s beneficial in rehabilitation for shoulder injuries and as part of warm-ups to prepare the upper body for lifting or sport.
- Tie a theraband in a circle and place both hands inside.
- Place your hands against a wall.
- Pull outwards with both hands to apply appropriate tension to the theraband.
- Squeeze your shoulder blades backwards and maintain this position.
- Thinking of numbers on a clock, begin by moving the affected arm upward towards 12 o’clock.
- Return to the starting position.
- Repeat this in a clockwise direction, by moving the hand to 1:30, then 3 o’clock, then 4:30 and finally 6 o’clock.
- Maintain the shoulder blades retracted throughout all of these movements.
- Repeat this as many times as your Physiotherapist has prescribed.