What is Scapula Circles?
Scapula Circles are a simple quadruped mobility exercise that moves the scapula through protraction, retraction, elevation, and depression to target shoulder and scapular stabilizers. Level: Easy. Performed on hands and knees with arms straight, it emphasizes control, posture, and gentle range-of-motion.
How to Do Scapula Circles
- Assume quadruped: Begin on hands under shoulders and knees under hips with a neutral spine. Engage core, keep arms straight, and lengthen the neck to avoid arching.
- Depress shoulders: Start with shoulders depressed away from the ears. Maintain tension through the scapular muscles and avoid shrugging or tensing the neck.
- Protract scapula: Push away through the palms to fully protract the scapula, moving the shoulder blades forward while keeping arms straight and ribs stable.
- Elevate shoulders: From protraction, lift the shoulders toward the ears (elevation) while preserving scapular forward position. Move slowly and breathe steadily.
- Retract and depress: Pull shoulder blades together into retraction, then depress the shoulders down before returning to protraction. Repeat controlled circles, then reverse direction. Stop if pain occurs.
Muscle Groups
Shoulders
Description
Start in a quadruped position, hands under the shoulders & knees under the hips, spine neutral. We will be rolling the scapular forwards & backwards in a circular motion, moving through protraction & retraction, elevation & depression.Begin with shoulders depressed (away from your ears). Keep the arms straight, & push away from the floor, fully protracting your scapula.
Next keep the scapula protracted, as you elevate your shoulders to your ears.
From there move into scapular retraction (with shoulders still elevated).
Then depress your shoulders, before returning to protraction.
Repeat forward scapular circles for repetitions & then reverse the direction.
Movement Group
Mobility
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Scapula Circles?
Scapula Circles improve scapular control, shoulder mobility, and posture. They activate scapular stabilizers, reduce shoulder impingement risk, and serve well in warm-ups or rehab to restore controlled shoulder movement.
What common mistakes should I avoid?
Common errors include bending the elbows, using neck muscles to lift, moving too fast, and collapsing the ribs. Keep arms straight, move slowly, breathe, and focus on scapular control to avoid compensations.
How can I progress or modify this exercise?
Modify by performing against a wall or standing for less load. Progress to band-resisted scapular circles, scapular push-ups, or loaded overhead mobility drills as control and strength improve.