The Sidelying Scapular Clocks exercise is a great way to build awareness and control of your shoulder blade (scapula). This movement helps strengthen and mobilize the muscles that control shoulder stability, which is essential for pain-free shoulder motion—especially after injury or surgery.
How to Perform Sidelying Scapular Clocks
What You’ll Need:
- A flat, comfortable surface like a table, mat, or bed
Steps:
- Start Position: Lie on your side on a flat surface, allowing your top arm to rest comfortably along your side or across your body.
- Begin the Clockwise Motion: Slowly begin moving your shoulder blade in a circular motion, following this sequence:
- Elevate: Bring your shoulder up toward your ear.
- Protract: Move it forward, away from your spine.
- Depress: Lower your shoulder down, away from your ear.
- Retract: Pull it back toward your spine.
- Complete Reps: Perform 6–8 slow, controlled repetitions in this clockwise direction.
- Reverse the Motion: Now go counterclockwise:
- Start by moving your shoulder back (retraction).
- Then move it up (elevation).
- Follow by forward (protraction).
- Finally, move it down (depression).
- Focus on Form: Keep the movement smooth and controlled, focusing on moving only the scapula—avoid twisting your torso or using momentum.
Pro Tips:
- Think of your shoulder blade tracing the numbers of a clock.
- Perform slowly for better muscle engagement and joint awareness.
- Stay relaxed through the neck and upper body to avoid unnecessary tension.
This subtle but powerful drill enhances scapular mobility, coordination, and stability—making it a smart addition to shoulder rehab or warm-up routines.