You might wonder why I mentioned two not one movements in the previous posts. That’s because the movement of the scapula(shoulder blade) is somewhat a bit more complex then of the elbow, or the ankle. At the elbow you just ‘bend’ it or ‘unbend’ it. One direction or the other, without any other directions at the same time. The shoulder blade on the other hand doesn’t move that way, because it sort of slides and tilts, rather than bends. It’s a bit like sliding your palm, slightly cupped, over a football, the football being your ribcage, and the palm your shoulder blade. You can slide it in different directions, and slightly tilt it, or both. It’s similar with the shoulder blade. In order to position it correctly on the ribcage so there is enough space for the arm bone to move on the scapula without jamming into it-causing pain, the scapula has to slide AND tilt at the same time. It’s difficult to grasp bit mentally, sort of visualize, in order to make it work correctly. But like with anything, perfect practice makes perfect, learn how to do it correctly, and then repeat it regularly….