Shoulder blade
Slow Shoulder Circles
Find the circle the shoulder actually owns, without the neck finishing the high part.
5 slow circles each way / side
None
Form stills · coming
Why we use it
A shoulder that only knows shrug-and-reach has lost the rest of its circle. Slow circles show you where it hitches — then we train that clock position.
Start here
Stand. Soften the ribs. One arm hangs. Make a slow, large circle — forward, then reverse. The other hand can rest on the side of the ribs so you feel if they flare.
How to
- 1Stand. Soften the ribs. One arm hangs.
- 2Draw a slow circle — forward five times, then reverse. Pause where it sticks.
- 3If you shrug or lean to finish, make the circle smaller. Compare sides.
Feel for
A smooth circle. The neck stays out of it. A sticky spot is information, not a fight.
Breathing
Easy nasal breath. If you hold it at the top, the circle is too big.
Do this
- — Slow. If you have to shrug or lean to finish the top, make the circle smaller.
- — The blade should travel on the ribcage, not hitch.
- — Compare sides. Pause where it sticks.
Common mistakes
- — Swinging. Using the whole torso to fake range.
- — Hiking the shoulder toward the ear at the top.
Regression · Progression
Easier: Smaller circle. Back to a wall so the ribs cannot cheat.
Harder: A light can in the hand. Same quiet neck.