Sequential Shoulder & Scapula Rotations
Everything that doesn't go in cycles faces a dead-end. These are sequential scapula and shoulder rotations, and I utilize this to maintain good and fluid control and mobility over my shoulder girdle and also the rotator cuff.
Essentially, I'm utilizing my mind muscle connection to first downward rotate my scapula, followed by internal rotation of the shoulder. Then, I just reverse that by upward rotating my scapula, followed by external rotation of the shoulder.
This creates a wave-like movement pattern that you can continue until infinity. If you want to make it even more challenging, you can do one side at a time alternating.
This one is very challenging for the coordination, mind-blowingly so. I recommend that you start with more traditional scapular circles.
These are the type of principles, mind-muscle connection, for example, that I teach at Athlete20XX.com. Once you learn it, you can really apply it into any exercise that you want.
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