What is the proper scapula position for "shoulder capsule mobilization"?
I'm trying to do a shoulder capsule mobilization movement from Becoming a Supple Leopard, but I can't figure out how to position my shoulder and scapula.
For reference, the text says:
To set your shoulder to the back of the socket, elevate your hips, move your shoulder blades out of the way, and pull your right shoulder to the mat. This is very similar to, if not the same as, the setup for a bench press or floor press.
I'm not sure where to move the shoulder blades so that the shoulder can reach the ground. In some positions, it is very painful because I am smashing the spine of the scapula into the ground. If I protract the scapula, it is "out of the way", but then I cannot pull the shoulder to the mat. If I retract the scapula enough to set it flat on the ground, my arm is angled out about 30 degrees, which doesn't work either.
Below is the full description and demonstration from the book. He also describes and demonstrates the movement here and here. There are a few other videos from other people, such as this one.
None of these show or describe the scapula position well-enough for me, but maybe they show enough that someone here can help me figure it out. It is difficult because the scapula position is not really visible while doing the movement.
I have tried with 15 and 30-lb dumbells, with and without a band.
So, does anyone here know how I should position my scapula so that I am not resting on the spine of the scapula, but still able to drive the shoulder back correctly? Maybe I don't have enough mobility to even get into the correct starting position. That seems unlikely, but if so, is there a modification I can make, or a different movement I should start with?
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