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Movement guide

Scapular Anterior Tilt

Explore shoulder-blade and arm movement that improves reaching comfort without forcing the scapula into one resting position.

  • control
  • 10 min
  • Shoulder & arm
  • Spine & rib cage
Scapular Anterior Tilt

Typically overactive / tight

Typically underactive / weak

Quick movement check

  1. Raise one arm slowly through a comfortable range.
  2. Notice pain, neck effort, breath holding, or a large side-to-side difference.
  3. Repeat with the forearm sliding on a wall.
  4. Compare ease and range without squeezing the shoulder blades together.

Movement options

  • Wall slide: keep light forearm contact and allow the shoulder blade to move as the arm rises.
  • Wall push-up plus: perform a small wall push-up, then gently reach the chest away from the wall.
  • Supported external rotation: rest the elbow on a towel or surface and rotate through a comfortable range.
  • Light row and release: pull with low resistance, then fully allow the shoulder blade to glide forward again.

Reassess

Repeat the original reach. Keep the option if the arm moves with less effort or discomfort and without a forced shoulder-blade position.

Examine shoulder rehabilitation evidence

What to look for

Compare an arm raise, wall slide, and supported reach. Notice painful range, neck effort, winging under load, and whether slower motion or forearm support changes comfort or control.