Scapular rotations from a dead-hang. This is a great way to learn to distinguish the articulation of your scapula from movement in your glenohumeral joint. Most people I work with do not have much movement at all in their scapula. This means that all the surrounding structures are compensating to simulate the movement. That inappropriate compensation causes abnormal tension in those supporting muscles. A lot of shoulder tension and chronic pain is the result of this imbalance, and the answer is
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