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The Warm Up: Scapula Isolations

Starting position Supine, pelvis and spine neutral. Knees flexed, feet abducted hip-distance apart on mat. Arms long, reaching to ceiling, palms facing each other. Scapulae neutral.
Inhale protract scapulae, widening between shoulder blades.
Exhale bring scapulae back to neutral position, widening across anterior shoulder girdle⁄collarbone.

Repeat 3–5 times.

Inhale retract scapulae, bringing shoulder blades closer together.
Exhale bring scapulae back to neutral position, widening across posterior shoulder girdle.

Complete 3-5 repetitions.