Primary Goal
Improve controlled scapular movement during side reach without compensating through the torso
PROTOCOL OVERVIEW
Preparation (Before Climbing)
System
Movement preparation / motor control
Target
Scapular rotation and scapula–ribcage control
Intensity
Low–Medium
Tempo
3 s per repetition
Main Work
1–3 sets × 4–10 reps
Duration
~1–3 min
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When
- Before climbing sessions
- As part of a shoulder preparation sequence
- Before upper-body strength work
- On rest days as low-load motor-control practice
Starting position
- Stand in a relaxed, stable stance
- Keep the arm relaxed by the side
- Pelvis neutral to slightly tucked
- Ribs gently down
- Neck and upper trapezius relaxed
- Keep the torso facing forward
Execution
- Reach the arm slowly out to the side without leaning or rotating the torso
- Allow the scapula to glide around the rib cage as the arm reaches
- Continue into gentle protraction as far as you can without losing trunk position
- Reverse the movement and bring the scapula back toward the rib cage
- Keep the movement slow, smooth, and controlled
- Focus on the transition between reach / protraction and reconnection / retraction
- Start with one arm
- Progress to both arms simultaneously once control is consistent
Dosage
- 1–3 sets
- 4–10 reps per side
- Move slowly and deliberately
- 15–30 s rest between sets as needed
- Perform per side
- Progress to bilateral reps only when unilateral control is clean
Important
- This is a scapular-control drill, not a trunk-rotation exercise
- More reach is not automatically better
- Do not compensate by side-bending or rotating the torso
- Avoid forceful scapular retraction
- Reduce the range if the neck or upper trapezius starts taking over
- Stop or modify if the movement causes pain or pinching
Expected effects
- Improved scapula–ribcage coordination
- Better control of scapular protraction and retraction
- Improved lateral reaching mechanics
- Reduced unnecessary trunk compensation
- Better awareness of scapular movement during reaching
- Improved shoulder readiness before climbing