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.