Tips For Scapula And Neutral Body Alignment (LIVE LESSON) (FREE)

Strong and healthy shoulders are incredibly important as a pole dancer. In this video you’ll learn 4 easy stabilization exercises you can do anytime that target the scapula.

Doing these along with the scapula/shoulder exercises listed below will help prevent injuries.

SOS Save our shoulders

Up and neutral scapula

Forward and back scapula

Scapula drills

As a bonus I’ve shared important tips for Inverting too!


  1. i really loved this video and could not stop thinking about it! what are your thoughts on laying on the floor superman style with the thighs gripping a pole and doing the cobra pull? I suspect it would work the legs as well as the shoulders and may even traction the spine!

  2. Love it! So helpful – thank you. I can see now that I need to work on my arm position – I tend to have my upper arm correct but I think my hands are too low.

  3. Holy cow…I was watching your tuck invert and basic invert videos, and I had a eureka moment and looked up “scapula” on the site. That brought me to this brilliant video. When you invert, your shoulders are not “hunched” up by your ears like mine sometimes are. No wonder I keep having issues with my rhomboids… :S With hand placement I always thought the lower the better because the lower the hands the less you need to lift your hips. I tend to have my bottom hand shoulder height, and my top hand chin/mouth height, or bottom hand chin height, and top hand eye height depending on whether I’m doing tuck or basic invert. When I invert the elbow of my bottom arm is always near my rib cage. Could that be part of the problem, too? I’ve included a pic of the highest my hands go when I invert so you can get an idea of what I mean.

  4. Lower is not better and can cause rhomboid, trapezius and scapula pain. I believe that the method I teach where you place the pole into the arm pit, hold the arm straight out from shoulder height, then bend the elbow to grip the pole, places everything in a more neutral position to start. It’s not the EASIEST way to invert, but I feel it helps prevent injury and it will better prepare you for aerial inverts.