25 Best Scapular Mobility Exercises for Injury Prevention & Strength

Shoulder pain when reaching overhead, pushing a barbell, or sitting hunched at a desk often starts with a stiff or misfiring shoulder blade, so scapular motion is crucial in injury prevention and recovery techniques. Do you notice weakness, poor posture, or a shoulder that stops you from moving freely? Scapular mobility exercises restore scapular rhythm, boost shoulder stability and rotator cuff function, improve thoracic and shoulder girdle range of motion, and help you build strong, flexible, free shoulders that move efficiently, reduce injury risk, and support peak performance in daily life and workouts. Additionally, How to Recover Quickly From a Workout?

To put that into practice, Pliability's mobility app delivers guided routines, simple activation drills, and progress tracking to teach serratus anterior and trapezius activation, scapular upward rotation and retraction control, and stability work that improves posture and reduces nagging aches.

Summary

• Approximately 70% of shoulder movement depends on proper scapular function, so scapular mobility is the primary driver of overhead reach, pushing, and pulling performance.  
• Ninety percent of individuals with shoulder pain have some degree of scapular dysfunction, which explains why addressing the blade often cuts pain when isolated rotator cuff work does not.  
• Eighty percent of shoulder injuries are related to poor scapular mobility, making scapular retraining a key prevention strategy for athletes and desk workers alike.  
• Improving scapular mobility can reduce shoulder pain by 50%, demonstrating that targeted, daily practice produces measurable clinical benefit rather than just temporary relief.  
• The article compiles 25 field-tested scapular mobility exercises and recommends rotating 6 to 8 drills across daily sessions, emphasizing consistency and technique over loading.  
• Progression should follow three phases: activation, then movement patterning, then progressive loading, because strength without control tends to reinforce poor mechanics and recurring flare-ups. 
  
  

This is where Pliability's mobility app comes in, addressing adherence by offering structured daily routines and progress tracking. Notably, 80% of users report improved flexibility within four weeks, and 90% report reduced muscle soreness.

What is Scapular Mobility and Why Is It So Important?

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Scapular mobility is the shoulder blade’s ability to move smoothly and reliably so your arm can reach, push, pull, and generate force without pain or compensation. When the scapula tracks well, overhead work and heavy presses feel solid; when it does not, performance suffers and pain appears in workouts and day-to-day tasks.

How Does The Shoulder Blade Actually Support Arm Movement?

The scapula, or shoulder blade, links your upper arm and clavicle into the shoulder girdle and acts as a moving platform for the arm. 

Seventeen muscles attach to it and coordinate to produce: 

• Protraction
• Retraction
• Elevation
• Depression
• Upward rotation
• Downward rotation

It creates the scapulothoracic rhythm that lets the arm clear the roof of the shoulder during an overhead reach. That means every throw, overhead press, or reach involves the scapula rotating and sliding to position the glenoid socket under the humeral head, allowing the muscles to produce force efficiently.

What Breaks When Scapular Control Is Poor?

This pattern appears consistently across gym lifters, weekend athletes, and people who sit hunched at a desk: the scapula either moves too much in the wrong direction or not enough at all. Incorrect positioning during presses or rows can steal leverage and turn technically correct lifts into painful repetitions. Weak or imbalanced scapular stabilizers can also allow the medial border of the blade to protrude, leading to scapular winging. The failure mode is straightforward and brutal: the arm loses its stable base, force leaks out through the shoulder, and small tasks like lifting a box or raising your arm become uncomfortable and inefficient.

How Common And Serious Is This Problem?

According to Westbury Total Healthcare, approximately 70% of shoulder movement depends on proper scapular function, a reminder that the scapula is not an accessory but the primary driver of most arm motion. According to the same source, 90% of individuals with shoulder pain exhibit some degree of scapular dysfunction, which helps explain why addressing the scapula often alleviates pain where isolated rotator cuff work alone does not.

What Are Scapular Mobility Exercises, And Why Do They Matter?

Scapular mobility exercises are targeted moves that wake up and strengthen the muscles around the shoulder blade while training the blade to move in the right directions under load. 

These drills: 

• Improve posture
• Reduce upper back and neck tension
• Expand the active range of motion
• Restore a dependable base for strength and power

Begin with light or no load, prioritizing slow and controlled scapular protraction/retraction, as well as upward rotation. Progress to resistance only once movement is clean; rushing this step usually creates more irritation than gains.

What Should You Pay Attention To When You Add These Drills?

If your scapulae are a shaky foundation, adding heavy presses or rows simply magnifies the problem. The familiar approach is to treat shoulder pain with isolated stretching or rest, which feels logical and low-effort. The hidden cost is that rest and generic stretching leave the controlling muscles weak and the blade uncontrolled, so pain returns and strength stalls. 

Platforms like Pliability provide: 

• Expert-designed daily videos
• Customizable programs
• A 3-minute phone-based mobility test 

It helps people transition scapular work from a sporadic add-on to a repeatable daily habit, resulting in a: 

• Measurable range of motion
• Faster recovery
• Fewer recurring flare-ups

Which Muscles Matter Most, And How Should That Shape Progressions?

Think of the scapula as a dynamic tripod under your arm, with: 

• Serratus anterior
• Lower trapezius
• The rhomboids form the legs

When one leg is short or lazy, the tripod tips. The practical consequence is that simple activation drills, timed eccentric control, and guided wall or band work typically fix coordination more quickly than heavy, generic strength sets. The correct sequence is activation, movement patterning, then progressive loading, because strength without control simply reinforces poor mechanics and pain. It feels relieving to know scapular work helps, but choosing the proper daily drills and making them stick is where most people get stuck.

Related Reading

• Why is a Recovery Period Between Bouts of Exercise Important?
• Signs of Injury
• Hip and Knee Pain
• Why Do the Insides of My Legs Hurt When I Run
• Deadlift Back Pain
• Signs of Overtraining Cycling
• Deloading Week
• How Do You Know if You Tore Your ACL
• Injuries in Weightlifting
• How to Prevent MCL Injuries

25 Best Scapular Mobility Exercises

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Below are 25 field-tested scapular mobility exercises, each with: 

• Sets and repetitions
• Equipment
• Target muscles
• Clear purpose
• Step-by-step execution
• Simple coaching cues
• Progressions

You can incorporate them into a daily routine and track real change. Building on the foundational ideas we have already covered. 

I focused here on practical cues, safety, and ways to scale each drill for: 

• Warm-up
• Prehabilitation
• Rehabilitation
• Performance work

Why This List Matters Now

How will these drills actually change your training or recovery? 

Use them to correct movement patterns before adding load, to speed pain-free range restoration after a flare, or to enhance specific stability in sport tasks like: 

• Throwing
• Pressing
• Carrying

This means: 

• Taking short daily doses
• Maintaining a consistent technique
• Gradually increasing the difficulty

How Often And Where Should You Use Them?

Rotate 6 to 8 drills across daily sessions, prioritize activation before heavy pressing or overhead work, and place longer hold or eccentric-focused sets on recovery days. You want consistency more than intensity at first, because clean movement is the metric that predicts faster, lasting results.

A Quick Warning Before We Start

These drills are safe when you move slowly and stop if something pins or sharpens. If you have a recent dislocation, fracture, or acute neurological symptoms, consult a healthcare professional first.

Evidence That This Work Pays Off

The scale of the problem is not abstract: “80% of shoulder injuries are related to poor scapular mobility,” according to the American Physical Therapy Association. This underscores the importance of nonnegotiable retraining of the blade in programming. And the payoff is measurable, with “Improving scapular mobility can reduce shoulder pain by 50%,” according to Journal of Orthopedic Research, a reminder that targeted daily practice shifts outcomes, not just intentions.

1. Shoulder Blade Squeezes

Sets & Reps: 2–3 x 10–15, hold 5–10s
Equipment: None
Target Muscles: 

• Middle trapezius
• Rhomboids

Purpose and benefit: Rapid re-education of scapular retraction and posture control; perfect for in-line activation, desk breaks, or a gentle rehab start.
Coach tip: "Pinch your shoulder blades and imagine tucking them into your back pockets."

Steps:

• Stand or sit tall, arms relaxed.
• Squeeze your shoulder blades together and down, hold for 5–10 seconds, and then breathe.
• Release slowly and repeat.
  
  

Progression: Add 2–3 second pulses at the end range or perform prone on a table for time under tension.

2. Prone T-Raise With Resistance Bands

Sets & Reps: 3 x 10–15
Equipment: 

• Light resistance band
• Bench
• Floor

Target Muscles: 

• Posterior deltoid
• Middle trapezius
• Rhomboids
• Rotator cuff

Purpose and benefit: Builds upward rotation control and posterior chain endurance; useful before rows and pull variations.
Coach tip: “Lead with your thumbs, keep the neck long.”

Steps:

• Lie prone, with a band looped around your wrists.
• Arms straight, lift into T, thumbs up, squeeze blades.
• Hold 3–5s, lower under control.
  
  

Progression: Increase band tension, add a 5–10 s hold at top, or do single-arm for unilateral focus.

3. Wall Ball Circles

Sets & Reps: 3 x 10–15 each direction
Equipment: Light medicine ball
Target Muscles: 

• Serratus anterior
• Pectoralis minor
• Anterior/medial deltoid
• Rotator cuff

Purpose and benefit: Teaches scapular setting against a vertical surface and integrates rotatory control for overhead tasks.
Coach tip: “Think infinity loops, small and controlled.”

Steps:

• Press the ball against the wall with the arm straight.
• Keep scapula packed, move the ball in small clockwise circles, then reverse.
• Switch arms.
  
  

Progression: Increase circle diameter, use a slightly heavier ball, or perform higher on the wall for more upward rotation.

4. Forearm Wall Slides

Sets & Reps: 3 x 15–20
Equipment: Wall
Target Muscles: 

• Serratus anterior
• Pectoralis minor
• Scapular stabilizers

Purpose and benefit: Builds upward rotation while stretching the posterior shoulder and lats; excellent pre-overhead drill.
Coach tip: “Push forearms into the wall as you glide up.”

Steps:

• Forearms on the wall at shoulder height, core braced.
• Pin the scapulae down and back, then slide the arms up to a Y.
• Return slowly and repeat.
  
  

Progression: Add a mini-band looped at wrists to create outward tension or perform single-arm wall slides.

5. Plank With Protraction

Sets & Reps: 3 x 30–60 s (or 3 x 12–20 protraction reps)
Equipment: None (optional stability ball)
Target Muscles: 

• Serratus anterior
• Core
• Pectoralis minor

Purpose and benefit: Trains the serratus anterior in a loaded, functional posture; transfers directly to push stability.
Coach tip: “Breathe into the ribcage when you push forward.”

Steps:

• Assume forearm plank.
• Push forearms down to protract scapulae, hold 2–3s, then retract.
• Repeat for reps or time.
  
  

Progression: High-plank protraction, forearms on a ball, or add shoulder taps between protraction cycles.

6. Push-Up Plus

Sets & Reps: 3 x 8–12
Equipment: None
Target Muscles: 

• Serratus anterior
• Chest
• Triceps
• Core

Purpose and benefit: Converts a staple movement into a targeted scapular protraction exercise; ideal for layering into push days.
Coach tip: “At the top, push the floor away until your shoulder blades spread.”

Steps:

• Perform a standard push-up.
• At full extension, continue by protracting the shoulder blades, hold briefly.
• Return and repeat.
  
  

Progression: Elevated feet, single-arm push-up plus, or add tempo (3 s down, explosive up).

7. Serratus Bench Press

Sets & Reps: 3 x 8–12, light load
Equipment: Bench and dumbbells or barbell
Target Muscles: 

• Serratus anterior
• Pecs
• Delts

Purpose and benefit: Reinforces serratus engagement during horizontal pressing, useful as a warm-up for heavier bench work.
Coach tip: “Drive the shoulders slightly forward as you press.”

Steps:

• Lie supine, press the weight up.
• At lockout, protract shoulders, hold, then retract on the descent.
• Repeat with focus on minimal load and clean motion.
  
  

Progression: Floor serratus presses, single-arm serratus press, or increase load once pattern is clean.

8. Reverse Shrugs (Lat Shrug Downs)

Sets & Reps: 3 x 10–15
Equipment: Lat pulldown bar or long band
Target Muscles: 

• Lower trapezius
• Lats

Purpose and benefit: Trains scapular depression under load, which stabilizes the shoulders for overhead pressing.
Coach tip: “Keep arms long, pull shoulders down into your back pockets.”

Steps:

• Grasp the lat bar, sit tall, and keep your arms long.
• Without bending your elbows, depress your shoulder blades and hold for 1–2 seconds.
• Return slowly and repeat.
  
  

Progression: Change grip width, reduce assistance to increase demand, or do single-arm lat shrugs on a cable.

9. Scapular Pull-Ups

Sets & Reps: 3 x AMRAP with controlled holds
Equipment: Pull-up bar
Target Muscles: 

• Lower trapezius
• Lats

Purpose and benefit: Bodyweight lower trap activation, great as a warm-up for pull-ups and climbing.
Coach tip: "Start every rep by pulling your shoulder blades down, not your arms."

Steps:

• Hang with straight arms.
• Depress and retract blades to lift your chest slightly toward the bar.
• Hold briefly, then relax.

Progression: Add weight or increase hold time at the top, or perform isometric holds across the range.

10. Overhead Carries

Sets & Reps: 3 x 20–30 yards per arm
Equipment: Dumbbell, kettlebell, or plate
Target Muscles: 

• Upper traps
• Deltoids
• Core

Purpose and benefit: Forces global scapular and core stability while moving, bridging strength, and control for overhead sports mechanics.
Coach tip: “Imagine balancing an orange under the armpit while keeping the chest tall.”

Steps:

• Press weight overhead with tight shoulders and braced core.
• Walk controlled for distance, keep arm locked.
• Switch arms.
  
  

Progression: Single-arm waiter's carry, heavier loads, or figure-eight walking patterns.

11. Incline Prone Shoulder Press

Sets & Reps: 3 x 8–12
Equipment: Dumbbells, incline bench
Target Muscles: 

• Middle/lower traps
• Rhomboids
• Posterior deltoids

Purpose and benefit: Trains depressed, retracted scapular posture under pressing load, ideal for strengthening scapular extensors.
Coach tip: “Keep chest against the bench, drive shoulders down as you press.”

Steps:

• Lie prone on a 45-degree bench, dumbbells at your shoulders.
• Pull your shoulders down and back, then press the dumbbells forward and up.
• Lower slowly and repeat.
  
  

Progression: Increase load, use a stability ball for added core challenge.

12. YTAs and YTWs

Sets & Reps: 3 x 10–15 each shape
Equipment: None or light weights
Target Muscles: 

• Middle/lower traps
• Rhomboids
• Posterior deltoids

Purpose and benefit: Multi-planar scapular control that improves posture and endurance; do these for neuromuscular patterning and thoracic extension.
Coach tip: "Move slowly, keep forehead on the bench or mat if prone."

Steps:

• Prone or standing, form Y, T, and W shapes with arms.
• Pause and squeeze blades at the end range.
• Return and flow to the next position.
  
  

Progression: Add light dumbbells or pause at each top for 3–5 s.

The Pitfall of Generic Warm-ups: Why Scapular Specificity Trumps Simple Arm Circles

Most athletes warm up with generic arm circles and assume that covers shoulder prep, which is familiar and easy to do. That approach works for short-term readiness, but it fragments when you need consistent pain reduction and movement resilience, because generic warm-ups do not target the specific timing and strength that the scapula requires. 

Teams and athletes find that guided daily routines and short, targeted sequences from platforms like Pliability, which combine: 

• Expert-led videos
• Customizable programs
• Quick mobility tests

It closes that gap by turning isolated drills into sustainable habits that track measurable improvement.

13. Face Pulls

Sets & Reps: 3 x 15–20
Equipment: Cable machine with rope
Target Muscles: Middle trap, rhomboids, posterior deltoid
Purpose and benefit: Trains scapular retraction and external rotation, essential for posture and deceleration control in throwing.
Coach tip: “Pull to the face, elbows high, thumbs to ears.”

Steps:

• Set the rope at a height of approximately upper chest level.
• Step back, pull the rope to the sides of the head while externally rotating.
• Hold, then control back to start.

Progression: Pause at top, increase range of external rotation, or use single-arm variations.

14. Band Pull-Aparts

Sets & Reps: 3 x 15–20 (or daily 100-rep maintenance)
Equipment: Resistance band
Target Muscles: 

• Posterior deltoid
• Rhomboids
• Middle traps

Purpose and benefit: Portable posterior chain activation; perfect between sets or as a posture reminder during work breaks.
Coach tip: “Keep shoulders down and squeeze between the blades as you open.”

Steps:
1. Hold the band at chest height, arms extended.
2. Pull the band apart, squeeze the blades together.
3. Return under control.

Progression: Use a thicker band, alter the arm plane to hit different fibers, or add tempo.

15. Wall Angels

Sets & Reps: 3 x 10–15
Equipment: Wall
Target Muscles: 

• Serratus anterior
• Thoracic extensors
• Middle/lower traps
  
  

Purpose and benefit: Integrates thoracic mobility and scapular control for smoother overhead motion, making it great for travel or desk breaks.
Coach tip: “Keep thumbs trying to touch behind your head as you ascend.”

Steps:

• Stand with your back, head, and glutes against the wall.
• Slide arms up and down, maintaining contact.
• Pause at the top to check the thoracic extension.
  
  

Progression: Perform seated or add a foam roll under the thoracic spine if mobility allows.

16. Victory Dumbbell Raises

Sets & Reps: 3 x 10–15
Equipment: Dumbbells, optional mini-band
Target Muscles: 

• Trapezius
• Deltoids
• Rhomboids

Purpose and benefit: Balanced deltoid recruitment with high scapular stability demand; effective as a single-movement warm-up for shoulders.
Coach tip: “Pour the water out of the pitcher with subtle palm rotation on ascent.”

Steps:

• Mini-band around wrists, dumbbells in hands.
• Raise into a Y, pushing outward against the band.
• Pause and lower under control.
  
  

Progression: Slow eccentric phase, add hold at top, or increase dumbbell weight.

17. Cuban Press

Sets & Reps: 3 x 8–12
Equipment: Dumbbells or light barbell
Target Muscles: 

• Deltoids
• Traps
• Rotator cuff
• Rhomboids

Purpose and benefit: Combines external rotation and pressing to strengthen the rotator cuff and scapular timing, beneficial for lifters and throwers.
Coach tip: “Row, rotate, then press, keep movements precise.”

Steps:

• Row bar to sternum with elbows high.
• Externally rotate to bring the bar to the forehead.
• Press overhead, then reverse slowly.
  
  

Progression: Omit the overhead press if it causes pain, or use lighter loads and a slower tempo.

18. Reach and Row

Sets & Reps: 3 x 10–12 each side
Equipment: Cable or band
Target Muscles: 

• Serratus anterior
• Lats
• Rhomboids

Purpose and benefit: Combines protraction reach with retraction row to train deceleration and upward rotation in a single flow.
Coach tip: “Reach first, then row with the lower trap engaged.”

Steps:

• Anchor band, take split stance.
• Reach toward the anchor, long arm, then row back to the hip while retracting the blade.
• Control the return and repeat.
  
  

Progression: Increase band tension, lengthen the reach, or perform a single-leg stance for added core demand.

19. Reverse Band Flye

Sets & Reps: 3 x 12–15
Equipment: Band anchored at chest height
Target Muscles: 

• Posterior deltoids
• Rhomboids
• Middle traps

Purpose and benefit: Extends range compared with pull-aparts to create a more extended time under tension for the scapular retractors.
Coach tip: “Keep elbows soft and chest up; let the shoulders do the work, not momentum.”

Steps:

• Anchor band, step back till taught.
• Pull your arms into a T shape with straight arms, squeezing the blades.
• Return under control.
  
  

Progression: Wider anchor height, pause at full retraction, or eccentric-focused slow returns.

20. Roll, Pin, and Stretch (Pec Minor Release)

Sets & Reps: 1–2 min per side, then 10 overhead reps
Equipment: Lacrosse or massage ball
Target Muscles: 

• Pectoralis minor
• Anterior shoulder connective tissue

Purpose and benefit: Releases the tight anterior chest that blocks scapular upward rotation and breathing mechanics; prepares tissue for active retraining.
Coach tip: "Find the tender spot, press, then actively raise the arm to amplify the stretch."

Steps:

• Place the ball between the chest and the wall near the clavicle.
• Roll gently for 60 s, then press into the wall and lift the arm laterally for 10 reps.
  
  

Progression: Use a firmer ball for deeper pressure or add 30 s of skin glide toward the armpit.

21. Scapular Squeeze With Arm Lift

Sets & Reps: Build to 4 x 30 s holds; start at 4 x 4 reps
Equipment: Mat, optional lightweight (can of food)
Target Muscles: 

• Lower traps
• Rhomboids

Purpose and benefit: Trains simultaneous retraction and lower trap support while moving the arm, useful post-injury for control at end range.
Coach tip: “Set the blade first, then lift the arm slowly and keep the scapula steady.”

Steps:

• Lie on your back with your scapula set.
• Lift the arm about 2 cm while holding the set; hold, then lower.
• Progress to pulses or add weight.
  
  

Progression: Increase hold duration, add pulses, or hold a small weight.

22. Scapular Retractions in W Position

Sets & Reps: 4 x 30 s holds or 3 x 10–15 reps
Equipment: None or light weights
Target Muscles: 

• Middle and lower traps
• Rhomboids

Purpose and benefit: Builds sustained lower trap engagement and endurance for postural control.
Coach tip: “Draw blades down and together, avoid letting shoulders creep toward the ears.”

Steps:

• Lie prone, elbows bent, palms down.
• Lift elbows by retracting and depressing blades, hold.
• Lower slowly and repeat.
  
  

Progression: Add pulses or hold a lightweight in each hand.

23. Swimmer’s Hovers

Sets & Reps: 3 x 5 reps, hold 3–5 s
Equipment: Floor or mat
Target Muscles: 

• Posterior deltoids
• Lower/mid traps
• Rotator cuff

Purpose and benefit: Trains full-range scapular movement across the back while encouraging humeral external rotation and posterior capsule mobility.
Coach tip: “Make a snow angel slowly, feel the blades come together as arms pass behind.”

Steps:

• Lie prone, forehead on floor, arms overhead.
• Lift arms and torso slightly, sweep arms down toward the lower back.
• Pause, then reverse slowly.
  
  

Progression: Add a light weight, increase holds, or perform higher rep sets for endurance.

24. Y-T-W Combo (Prone)

Sets & Reps: 3 x 3–5 full Y-T-W cycles
Equipment: None or light weights
Target Muscles: 

• Whole scapular stabilizer group
• Posterior cuff

Purpose and benefit: Comprehensive posterior chain activation and endurance, sound as a finisher on upper-body days.
Coach tip: “Keep the forehead down and move the shoulder blades, not the neck.”

Steps:

• Prone, move into Y, lower, then T, lower, then W.
• Pause at each top for 1–2 s with a firm scapular squeeze.
• Flow smoothly through 3–5 cycles.
  
  

Progression: Use 1–2 lb weights, slow tempo, or increase cycles.

25. Shoulder Controlled Articular Rotations (CAR) and Scapular CAR

Sets & Reps: 3–5 slow complete rotations per side; 5 scapular CAR shrugs each side
Equipment: None
Target Muscles: 

• Rotator cuff
• Scapular elevators/depressors
• Entire peri-scapular system

Purpose and benefit: Builds end-range control, joint health, and proprioception; best as a daily mobility ritual before activity.
Coach tip: “Go slow, feel the joint edges, stop where pain appears.”

Steps:

• For shoulder CAR: perform slow, large circles, rotating the fist as you cross the top, and return slowly.
• For scapular CAR: extend the arm forward, shrug, roll the shoulder blade back, then drop it down.
• Repeat both patterns controlled for reps.
  
  

Progression: Increase circle size, hold at end ranges, or perform seated loaded CARs with light band resistance.

The “Sliding Door” Analogy: Freeing the Track for Smooth, Confident Scapular Movement

A short analogy to anchor practice: think of the scapula like a sliding door on heavy hinges; you do not force it; you free the track, tune the rollers, and then the door moves smoothly under load. You’ll see how consistent, short daily protocols change more than range—what they change first is your confidence.

Related Reading

• How to Prevent Peroneal Tendonitis
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• How to Prevent Arthritis in Hands
• Ankle Sprain Prevention
• How to Prevent Knee Injuries
• Shoulder Impingement Exercises to Avoid
• How to Prevent Achilles Tear
• Ankle Mobility for Runners

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

If your scapular mobility practice is slipping, we know it often comes down to routines that feel repetitive or technical hiccups that interrupt consistency. Select a structured program that evolves with you and accurately tracks your progress. Platforms like Pliability are built for that shift. With Pliability: 80% of users reported improved flexibility within 4 weeks, and 90% of users experienced reduced muscle soreness after using the app. Try the seven-day free trial to see whether a short, daily program finally sticks for you.

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