Standing Scapular CAR's (Controlled Articular Rotations)

Stand up straight with a pair of dumbbells or kettlebells in your arms to give you something to squeeze so you can use more neural drive (whole body tension and nervous system recruitment). Be prepared to trace a forceful circle using the shoulder blades. Start by rounding the shoulders forward and driving the arms forward and down. Next elevate the scapulas squeezing the traps hard and bringing the shoulders to the ears. Maintain this height and then drive your shoulders back squeezing the blades together (retraction). Next maintain this retraction and forcefully punch the weights down towards the ground lowering the scapulas. Repeat these controlled articular rotations (active circles) for the allotted repetitions. This is done backwards only for the video demonstration, but can be done forwards as well.