24 gifts – day 11: Release tension around the scapula

Scapula release

Release tension around your scapula – 1 arm at a time

Free movement of the scapula is crucial for good shoulder and arm movement.

However, if we could ask the scapula how it was moving today, it might say: “Stiffly” or “Movement? What is that?”.

Also if you ask clients what they would like to focus on, it is often either shoulders or the lower back because these areas are notorious for feeling stiff.

So, today let’s free up those shoulder blades with some simple arm movements and 1 ball.




What is the exercise about?

  • This exercise is about releasing tension in the around the shoulder blade to allow for movement in the shoulder girdle.
  • You might also find that this exercise releases neck tension or lower back tension.
  • We add some proprioceptive input by lying on a ball.


What do I like about it?

  • You massage the myofascia while moving the shoulder blades.
  • You use 1 arm at a time, so you can clearly feel the difference after having done the first side.
  • You can use any arm movements you like.
  • Because you use 1 arm at a time, you will notice differences in the side much easier.
  • You can easily integrate leg movements to connect the legs to the arm or make the exercise more complex
  • You have a proprioceptive aspect because you use a ball. This stimulates the communication between the brain and body and there is therefore more clarity about where the movement happens.
  • You have the release aspect because you are massaging your myofascial system.


What prop do you need?

1 orange Franklin Method ball – or a ball of similar size and texture. The ball could actually be smaller but should still be squooshy.


Where to place the prop

Between the shoulder blade and your spine but the ball will mainly be under your shoulder blade.


Which course/workshop is the exercise from?

A Corona-friendly Friday bar in a pilates studio where we focused on the neck and the shoulders.



And here is the video …

Video length: 5:00 minutes


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