Quadruped Scapular Push Up

How to perform it

Step-by-step instructions

1. 01Set up on hands and knees with the hands under the shoulders and elbows fully straight.
2. 02Keep the spine neutral, neck relaxed, and trunk lightly braced.
3. 03Allow the chest to sink slightly between the shoulders as the shoulder blades move toward each other.
4. 04Press the floor away to spread the shoulder blades around the rib cage without rounding the lower back.
5. 05Continue alternating retraction and protraction with slow, controlled scapular movement.