Learn why frozen shoulder blades destroy your rotator cuff—and how to restore the scapular movement that prevents injury in overhead poses.

Most yoga students have been told to "squeeze shoulder blades together" and "pull shoulders down" so many times that they've frozen their scapulae in place—and they're gradually shredding their rotator cuff muscles as a result.

This guide breaks down the critical 2:1 ratio of humeral-to-scapular movement that's essential for healthy shoulders. When your arm moves overhead into shoulder flexion, your scapula needs to upwardly rotate and widen. But most practitioners are doing the exact opposite—keeping their scapulae fixed while forcing all movement through the glenohumeral joint.

Discover why the "squeeze your shoulder blades together" cue only works for hyperkyphotic posture (and never when arms go overhead). Learn what upward rotation actually looks like, why the area around your scapulae is a "dead zone" with minimal nerve endings, and how to build proprioceptive awareness through tactile feedback and floor work.

You'll find practical guidance on the catcher's mitt principle for armpit positioning, how to check scapular position using the inferior angle test, and when to widen versus when to squeeze. We cover essential poses where scapulae must upwardly rotate (downward dog, handstand, warrior one), therapeutic practices for mobilizing frozen shoulders, and proper shoulder extension work including the carrying angle that matters especially for women.

This is your complete reference for understanding scapular movement, protecting your rotator cuff, and teaching overhead arm positions with anatomical accuracy.

Chapter Timestamps

00:00 - The Number One Shoulder Problem in Yoga02:30 - Why Students Think Moving Scapulae Is Wrong06:15 - The "Squeeze Shoulder Blades Together" Myth Debunked10:45 - Understanding the 2:1 Movement Ratio15:20 - How Frozen Scapulae Destroy Your Rotator Cuff19:40 - Six Essential Scapular Movements24:10 - The Scapula "Dead Zone" and Building Awareness28:35 - The Catcher's Mitt Principle for Armpit Position32:50 - When Ignoring "Squeeze" Saved Shoulders37:15 - The Inferior Angle Test for Scapular Position42:00 - When to Squeeze vs When to Widen46:30 - Critical Poses Requiring Upward Rotation51:20 - Side-Lying Arm Circles for Frozen Shoulders55:40 - The Hello Kitty Exercise: Isolating Humeral Rotation60:10 - Understanding the Carrying Angle in Women64:45 - Shoulder Extension: Straps vs Interlaced Hands68:30 - Best Poses for Shoulder Extension Work72:15 - Red Flag Sensations and Where to Feel the Work76:40 - Reverse Namaste and Gomukhasana Arms Done Right80:25 - Pointer Dog for Non-Weight-Bearing Arm Training84:10 - Arms Overhead Checklist for Healthy Shoulders87:50 - Myofascial Release Techniques for Scapular Freedom