How can I tell if I have abducted or adducted shoulder blades (scapula)?

Monitor your shoulders during the day, and learn to detect when they are becoming too rounded or too close together. Because it can be difficult to get a sense of where your shoulder blades are in relation to your spine, have a friend check you periodically to see if you are on target. If your shoulders are too far from your spine (abducted), initially you will feel that you must work hard to squeeze them in.

If they are too close to your spine (adducted), at first you will feel that you are slouching when you correct them. Again, have a friend check to make sure you've got it right. Be sure your head does not move forward while you are adjusting!

It will take just a little time to learn how to find the ideal three-inch position, but you will master it quickly.

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