Up And Neutral Scapula

When your arms are reaching over your head, allow the scapula to rise up with the arm even when holding your body weight. When your arms are at shoulder level or lower, pull the scapula back and down before holding your body weight.

To prevent injuries, it's important to test your mobility before working on tricks like static spins or handstands. You want to be sure you can pull your arms in line with the ears as shown at minute 1:18 of this video. If you can't, it's ok. I suggest following along with my 30 day take off program to help you improve your mobility and prepare your body for pole.

Suggested sets and reps: 1 - 2 sets, 10 - 15 reps, 3 times per week.

Targeted Muscle Groups (T.M.G.)

The scapula. Our scapula provides attachment for several groups of muscles. The intrinsic muscles of the scapula include the rotator cuff muscles, the teres major, subscapularis, teres minor, and infraspinatus. These muscles attach to the scapular surface and assist with abduction and external and internal rotation of the glenohumeral joint. The extrinsic muscles include the triceps, biceps, and deltoid. The third group of muscles includes the levator scapulae, trapezius, rhomboids, and serratus anterior. These muscles are responsible for rotational movements and stabilization of the scapula.