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Instructions
- Start on all fours with hands directly under shoulders and knees under hips.
- Keep elbows locked and back flat.
- Slowly let your chest sink down by retracting your shoulder blades together.
- Push the floor away to protract your shoulder blades, rounding the upper back.
- Repeat for the desired number of repetitions with controlled movement.
Technical Tips
- Do not bend your elbows during the movement.
- Keep your core engaged to maintain spinal neutrality.
- Move only through your shoulder blades for maximal scapular control.
Breathing Tips
- Inhale as you retract your shoulder blades and lower your chest.
- Exhale as you protract your shoulder blades and push the floor away.
Medical restrictions
- Recent shoulder injury
- Severe scapular dyskinesis
- Acute wrist pain or instability
What is the purpose of the Quadruped Scapular Push-up?
The Quadruped Scapular Push-up improves scapular mobility, stability, and control, enhancing shoulder health, posture, and upper body movement efficiency.
Is the Quadruped Scapular Push-up suitable for beginners?
Yes, the Quadruped Scapular Push-up is beginner-friendly as it involves a controlled movement focusing on shoulder blade mobility and does not require advanced strength.
Can I do Quadruped Scapular Push-ups if I have shoulder pain?
If you have shoulder pain, consult a healthcare professional before performing Quadruped Scapular Push-ups to ensure it is safe and appropriate for your condition.
The Quadruped Scapular Push-up is a fundamental exercise designed to improve scapular mobility, stability, and control. Performed in an all-fours position, this movement isolates the shoulder blades by focusing on protraction and retraction without bending the elbows. It is widely used in rehabilitation programs and shoulder prehabilitation routines to strengthen the muscles that stabilize the scapula, enhancing shoulder health and reducing the risk of injury. Additionally, this exercise is effective for athletes, fitness practitioners, and individuals aiming to improve posture, as it targets the scapular stabilizers and promotes proper kinetic chain activation in upper body movements. The Quadruped Scapular Push-up can be integrated into warm-ups, mobility sessions, and functional training circuits due to its simplicity and effectiveness in enhancing neuromuscular control and proprioception of the shoulder girdle.