Sunday, July 24, 2016

Muay Thai Shoulder Mobility. Scapular Push up w/ Downward Facing Dog

Does your shoulders sound like a bowl of rice crispies when you shadow box? Then include these two exercises into your warm up.

Hey Nak Muays,

Don't mind the sauna suit, it was cut week for my match at Fire and Ice Fighting Championships. Here's a short clip of my warm up which I use Scap-press to activate my shoulders. Although this exercise uses a small range of motion, it's big on the benefits. Improve your posture by strengthening the muscles that pull your shoulders back and increase your shoulders mobility by strengthening the serratus anterior muscle.

Scapular Push ups
  1. Get into a high plank/push up position with your hands about shoulder width.
  2. Keep your body in a straight position by bracing your abs, glutes, quads.
  3. Pinch your shoulder blades and release for desired amount of reps.
Scapular Downward Facing Dog

  1. Hands and knees on the floor
  2. Hands are slightly in forward from shoulders, knees below your hips
  3. Lift your knees away from the floor, straitening your legs.
  4. Heels coming down towards the ground.
  5. Spread your fingers wide, pressing the mat away with your hands.
  6. Pinch your shoulder blades and release for desired amount of reps


  • Do not bend your elbows.
  • You can get creative and explore with different hand and foot positions.

Include these two variations of Scapular Push Ups into your warm up routine and leave me a comment or message with your experience.

Best to your training,

Danny Millet

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