Move, Tone Up
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Move It or Lose It Mondays: Scapula Pulls

The growing research confirms that sitting all day is TERRIBLE for your health. While you sit at your computer, tv, or in your car for hours upon hours a day, small changes within your body start to take shape. The blood begins to pool in your extremities which means nutrients and oxygen are not getting distributed properly. As a result, your energy and alertness levels decline. Your body does not have the metabolic rate that it does when standing or moving; thus, your waist line (or hips, thighs….) increase. Blood sugar, triglyceride, and low-density lipoproteins (that is the bad cholesterol) have been shown to be higher in those that sit more hours per day. And if this was not enough, even if you bust it with 30 minutes or more of exercise per day, sitting for the majority of the day will COMPLETELY negate your workout. Talk about a BUMMER!

The good news is that only 3 – 5 minutes can combat 55 minutes of siting. So…. Here is a weekly challenge that you can incorporate into your daily work, home routine!


This week the upper back takes center stage.  The Scapula is the back portion of the shoulder that helps to hold the upper back in good posture. It also supports pretty much every move of the upper half of the body.  By doing Scapula Pulls you are toning the muscles that surround this bone.  You can perform these moves sitting or standing.  OR if you are just dying to go for it, perform this while in the cobra position (lying face down with back arched towards the sky and arms supporting the weight). This move is fabulous to do after a long bout of typing on your laptop.

The basic move is very simplistic. Draw your shoulders up towards your ears. Using your back muscles that you feel underneath your shoulder blades, pull your shoulders back down. You will access the same muscles for scapula circles.

1 minute: Alternative Left and Right Scapula Pulls

1 minute: Double Scapula Pulls with 2 pulses between with rep

1 minute: Scapula Circles going one direction for 30 seconds and switching for last 30 seconds.

You can remember to do this the last five minutes of every hour or when you finish certain task. Try and complete this 1 – 2 times per day this week. Wait… you ask what do I do the rest of the 3 – 5 minutes each hour I am sitting? YOU SIMPLY STAND or incorporate other Savage Standard Monday Challenges (prancing or pelvic tilts).

Remember… the overarching and ONGOING challenge is to stand or move more than you sit. Simple as that!

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