top of page
Search

Movement Nerd Alert: The Shoulder Cues That Change Everything

I’m currently in the midst of putting together a MINI GUIDE for SHOULDERS and serendipitously stumbled upon a video that really sparked something for me. It got me thinking about the finer details of shoulder mechanics, and I couldn’t resist sharing this extra post—a little deeper dive for movement educators or anyone fascinated by anatomy and movement.


In the video above, teacher Michael Johnson is guiding the student through a controlled scapular and shoulder movement sequence while gripping the push-through bar in a prone position. (Full text quoted below).


Michael's cueing focuses on scapular movement and shoulder mechanics, with an emphasis on how the scapula (shoulder blade) interacts with the ribcage during movement. His instructions guide the student through a refined sequence of scapular control, humeral (arm bone) movement, and muscle activation to improve shoulder function.



WHY DOES HE CUE FOR THE SCAPULA TO "LIFT OFF" AND "BACK ONTO" THE BACK?

When he says "lift the scapula OFF the back" and "bring it ONTO the back," he likely means:

  • "Off the back" → The scapula is moving away from the ribcage (protraction or anterior tilt).

  • "Onto the back" → The scapula is returning to a more neutral or stable position (retraction and posterior tilt).

He’s not saying the scapula physically detaches—it’s more about guiding it through its natural movement pathways rather than keeping it locked in place.



WHAT IS HE TRYING TO ACHIEVE?

  1. Improve Scapulohumeral Rhythm (How the Shoulder Blade & Arm Move Together)

    • The scapula and humerus must move in coordination when reaching overhead or weight-bearing (as in a handstand).

    • Many people have dysfunctional movement patterns—their scapulae might not glide properly, causing discomfort or weakness.

    • By cueing the student to feel the scapula lift and settle with arm movement, he’s refining this rhythm and preventing compensations.

  2. Encourage Serratus Anterior & Lower Trapezius Activation

    • When he cues the scapula to "come ONTO the back," he is encouraging serratus anterior and lower trapezius activation, which helps stabilise the shoulder blade against the ribcage.

    • Many people lack strength in these muscles, leading to winging scapula or shoulder impingement.

  3. Enhance Shoulder Stability & Reduce Clicking/Popping

    • The "little clicks and pops" he mentions suggest joint instability, possibly due to poor scapular positioning or a lack of muscular control.

    • By refining how the scapula moves, he’s ensuring the glenohumeral joint (ball-and-socket of the shoulder) is well-supported during movement.

    • The focus on external and internal rotation of the humerus helps keep the rotator cuff engaged, preventing strain on the shoulder joint.

  4. Teach the Student to Move the Humerus Independently of the Scapula

    • Many people mistakenly move their entire shoulder girdle instead of allowing the humerus to rotate within the joint while the scapula provides stability.

    • He cues external rotation first to create space in the shoulder joint, then internal rotation to allow the scapula to reposition correctly.



IN SUMMARY

This is a highly refined approach to teaching scapular movement and shoulder stability, likely aimed at a student with shoulder dysfunction, weakness, or instability. By cueing the scapula to lift, settle, and glide in coordination with arm movements, he is helping the student: ✔ Improve scapulohumeral rhythm (how the shoulder moves with the arm) ✔ Activate the right stabilising muscles (serratus anterior, lower traps, rotator cuff) ✔ Reduce unnecessary tension and impingement risk ✔ Eliminate clicking / popping caused by poor mechanics



ARE YOU A TEACHER? THIS IS FOR YOU


Here’s how you can progress or modify this approach depending on your student’s needs, mobility, and strength.

1️⃣ For Students with Weak Shoulders or Poor Scapular Awareness

👉 They struggle to feel scapular movement or engage the right muscles.

Modification: Start in a Supine or Quadruped Position

  • Supine Scapular Glides (Lying down, arms overhead, moving scapulae up and down)

  • Quadruped Scapular Push-ups (Protracting and retracting the shoulder blades in all fours)

  • These positions minimise gravity and allow them to build awareness before progressing to the Cadillac.

2️⃣ For Students with Shoulder Impingement or Painful Clicking

👉 Their shoulders feel pinched or pop with movement.

Modification: Reduce Shoulder Elevation & Adjust Grip

  • Arms at a lower angle (e.g., in front of the body rather than beside the ears).

  • Use a pronated or neutral grip (palms down or thumbs up), avoiding positions that worsen impingement.

  • Focus on external rotation first to create space in the glenohumeral joint before moving.

🔹 Caution: If clicking is painful, check if the student is overusing the upper traps or anterior deltoids.

3️⃣ For Hypermobile Students Who Lack Shoulder Stability

👉 They can "get into" the position easily but lack control, leading to strain.

Modification: Add Resistance & Slow Down Movements

  • Use a Theraband or light springs to provide feedback and muscular engagement.

  • Focus on eccentric control (e.g., slowly lowering the bar after pressing through).

  • Cue scapular stability before movement:

    • "Hug the shoulder blade onto the ribcage."

    • "Keep the lower traps engaged before pushing through."

4️⃣ For Strong but Overactive Upper Traps & Stiff Shoulders

👉 They rely on upper traps instead of lower traps/serratus, causing tension.

Modification: Encourage Scapular Depression & Serratus Activation

  • Cue scapular glide without gripping the neck:

    • "Think of sliding the shoulder blade down, not pulling it down."

  • Use tactile feedback (hand on the lower trap or ribcage) to help them feel the right muscles working.

  • Work on thoracic mobility before loaded overhead movements—often, stiffness in the upper back limits shoulder mechanics.

5️⃣ For Advanced Students Ready to Integrate This Into Dynamic Work

👉 They understand the cues and want to challenge control and endurance.

Progression: Weight-bearing and Functional Movements

  • Prone Overhead Reaches with Light Weights (controlling scapular glide)

  • Handstand Prep or Pike to Handstand on Cadillac (applying this shoulder control in a loaded, inverted position)

  • Dynamic Hanging Work (e.g., scapular pull-ups) to reinforce strength through range

Final Thoughts

This type of scapular and shoulder refinement work is hugely beneficial but requires individual adjustments. ✔ Modify for awareness and strength deficits (supine, quadruped, or Theraband resistance). ✔ Adjust for impingement/hypermobility issues (grip, range, tempo). ✔ Progress to weight-bearing for advanced students (hanging, handstand prep).






References:


  • Instagram video by Michael Johnson (@matfit_nyc) "We're doing a shoulder blade exercise. She has depressed the scapula. Now we're going to move the humerus, independent externally rotate, which gives it a good direction to come out of the back. Now she's got it into the handstand up here. Let it internally rotate to lift the scapula onto the back. Use these big, strong back muscles to depress the scapula down. Use the arm bone to what we call abduct the shoulder blade to protract. And then internally rotate. The scapula comes on the back. Use these strong back muscles. Hold the scapula here. Externally rotate the arm bone. Think first. And then push through. Good. And then what? Internally rotate and then upwardly glide the shoulder blade to use the back muscles. Hold it here. Then move this bone only, shoulders and the wrist. There we go. And when we get rid of those little clicks and pops, the shoulder's going to get better. Make sense? Let's do the other side."

 
 
 

Comments

bottom of page