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Scapular Wall Clocks - Exercise Sheet

  1. Place a microband around the palms of the hands
  2. Stand facing the wall and place your hands on the wall keeping your elbows straight
Palloff Press (anti-rotation)

3. Fix one hand on the wall and reach the other hand diagonally upwards along the wall then return to the starting position

Palloff Press (anti-rotation)

4. Take the same hand out diagonally downwards along the wall with control then return to neutral

Repeat both diagonal movements with the other arm. That is 1 rep

Complete a total of 12 reps for 2 sets

Rest for approximately 1 minute between sets

Palloff Press (anti-rotation)
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