The Scapular Anchor for Scapular Winging

The Scapular Anchor:- Start Position

1. Stand relaxed and point with your arm at a spot on the floor about one meter in front of your feet.
2. While relaxing your right shoulder, let your arm elongate toward the spot on the floor.
3. Reach your left hand up behind your back and touch the lower left corner of your right shoulder blade. It should be easy to find because it will be sticking out from your back (this is called scapular winging).

The Scapular Anchor:- Action

1. While continuing to point at the spot on the floor, attempt to bring the lower left corner of your shoulder blade back close to your back. You will have to work hard to do this.
2. Point at a spot on the floor 45 degrees to the right of your feet, and hold the lower left point of your shoulder blade close to your back. Use the least amount of muscle tension that will do this.
3. Bring your right arm back down to your side, & hold the lower left point of your shoulder blade close to your back. Use the least amount of muscle tension that will do this. This should take very little effort.
4. As a final check, use your left hand to check that your right Latissimus dorsi is relaxed.