THE WHAT
A basic routine to mobilise, develop neuromuscular-efficiency/”neural-drive”, and restore fundamental function in the scapula and ‘large-frame’ spinal-movement. Working mostly in a prone position on all 4's allows for easier exploration of MAXIMAL shoulder & scapular retraction (facilitated by gravity), a pattern which commonly undergoes a case of “motor-amnesia” when sedentary habits reduce exposure to this range.

Further, the routine incorporates foundational-level ‘spinal-work’, again facilitated by gravity, going through fundamental global-flexion, extensions, and also “circles” toward bringing these ranges back on the cortical-map.

RESOURCE CONTENTS:
0:06 - A1. All-fours scapular pushup
0:48 - A2. All-fours scapular rotation (backward / forward)
1:20 - A3. All-fours scapular rotation (opposites) / adding opposite scapular rotations
1:40 - A4. Happy cat / Angry cat
1:57 - A5. All-fours rib-cage circles
2:13 - A6. All-fours rib-cage circles (with opposite scapular rotation)
2:50 - A7. Scapular rotations (forward & backward)
3:20 - A8. Standing scapular rotations (alternate/opposite)

LEARN MORE & PROGRAMMING (subscriber-only):
https://drive.google.com/file/d/1012y-L8UQBeODGmWvZQy4ZM-wmLUVbQm/view?usp=drive_link

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For programming, guidance, & support for your physical practice:

FREE fundamental prehabilitation program: https://www.movemoremp.com
Online Support (1 to 1 coaching): https://movemoremp.com/onlinesupport
Elements (standardised programs): https://www.movemoremp.com/elements
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