Therapeutic exercise
Scapular Clock
Directional mobilization of the scapula in all directions. Improves motor control of the scapulothoracic complex, which is frequently dysfunctional in cervical pathologies.
How to perform
- Starting position. Sit or stand with your spine upright and arms relaxed at your sides.
- Step 2. Imagine a clock face under each scapula.
- Step 3. Move the scapula to 12 o'clock (up), 3 o'clock (out), 6 o'clock (down), 9 o'clock (in), completing the circle.
- Return. Reverse the direction after 5 turns.
When not to perform
- Acute shoulder pain
- Painful clicks during the movement
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Wall Angels
Scapulothoracic mobilization in the posterior chain that corrects kyphotic posture. Indicated as an adjunct in cervical disc herniation to reduce compensatory overload.
Farmer's Carry
Walking while carrying significant weight in each hand, maintaining upright posture. An integrated functional exercise that strengthens the entire shoulder girdle, core, and lower limbs simultaneously — transfers directly to daily-life activities such as carrying grocery bags.
Prone T-Raise
Isolation of the middle trapezius and posterior deltoid in a prone position. Component of the Prone I/T/Y/W series — essential for re-balancing the shoulder girdle in patients with upper-crossed syndrome and scapular dyskinesia.