Physio · Shoulder Impingement

Scapular Push-Up

A push-up-position drill with straight arms where only the shoulder blades move - it trains the serratus and mid-back muscles that give the rotator cuff a stable platform.

BeginnerNo equipment~3 min

Demonstration

How often

Every other day, 2 sets of 10-12 slow reps

Stop if

Pinching shoulder pain, or wrist pain that doesn't ease when done on fists or handles - stop and see a professional.

How to do it

  1. 1

    Set up in a straight-arm plank on hands and toes, or on the knees for an easier version.

  2. 2

    Keep your elbows locked straight the whole time.

  3. 3

    Let your chest sink slowly toward the floor by pinching your shoulder blades together.

  4. 4

    Then push the floor away, spreading the blades apart and rounding the upper back slightly.

  5. 5

    Move slowly between the two positions, keeping the neck long and hips still.

Common mistakes

  • Bending the elbows and turning it into a regular push-up
  • Sagging the hips or poking the head forward
  • Rushing through reps without feeling the blades move

Not medical advice

These exercises are general education for common aches, not a diagnosis. Start gently, stop anything that causes sharp pain, and see a doctor or physiotherapist if pain is severe, worsening, or hangs around for more than a couple of weeks.