B.A.S.S. – Balance. agility. strength. stretching
Bathroom B.A.S.S. Week 9 - The Sliding Shoulder Blade
By melissa partington
Strong shoulders rely on a shoulder blade that can slide smoothly along the ribcage during movement.
Start with a quick check
Stand side-on to a mirror and slowly reach one arm forward like you are pushing something away.
Does your shoulder blade stay smooth against your ribs?
Or does it lift, wing, or poke away slightly?
Now try the same movement again without tightening your neck or shrugging your shoulder.
Many people immediately notice the movement feels smoother and more controlled.
Why this matters
Last week we focused on the shrug drift — where the neck and upper shoulders start taking over arm movement.
This week builds underneath that pattern.
Your serratus anterior is one of the muscles that helps the shoulder blade slide smoothly along the ribcage while still allowing it to move freely. It helps control pushing, reaching, lifting overhead, and steady arm movement.
When this muscle becomes weak or poorly coordinated, the shoulder blade can stop gliding smoothly underneath the arm. Over time, the neck, upper traps, and chest muscles often try to create control instead.
This can contribute to:
neck tension
rotator cuff pain
reduced overhead strength
tight pec muscles
shoulder irritation
a “winging” shoulder blade
The key things to check
Smooth shoulder blade movement
Your shoulder blade should glide along the ribs — not poke or lift away suddenly.
Push without gripping
Reaching and pushing should not automatically tighten your neck.
Smooth sliding control
The shoulder blade needs smooth sliding control underneath the arm before bigger muscles can work efficiently.
Build it into your day
Use the bathroom mirror as your B.A.S.S reset.
After washing your hands or brushing your teeth, practise one slow forward reach and notice whether your shoulder blade stays smooth against your ribs.
Small awareness repeated often helps rebuild control.
This week’s reminder
Reach forward — keep the shoulder blade smooth.
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