This link describes the position of the scapula in various exercises:
https://www.gymnasticbodies.com/forum/topic/5959-scapula-position-for-basic-and-static-exercises/
A month ago, in MN/PE1>iM, Straight Leg Windmill, I realized that I was trying to pull the arm into the shoulder joint when doing Windmills, trying to stabilize it. It suddenly occured to me that, according to the link, I should "push/pull your shoulder in the opposite direction that it wants to go."
So, from the standing/start position I pushed my shoulder to my ear like in a handstand and as I moved down I tried to push the weight away from my body directly upward against the pull (push?) of gravity. It made the movement a little more fluid and then later in the day my traps started aching in a (good) way that I had not felt before. They were also sore the next day. I had the same experience the next time I did this movement.
Today, I was doing HS/PE1>iM, Seated Shoulder Flexion and thought I should push the barbell up, bringing my shoulders to my ears, like in a HS, and then move into flexion still pushing up and away. Again I have been rewarded with some residual soreness today.
It feels good but I wanted to run it by the coaches to make sure this was the right way to work these exercises.
Thanks in advance,
John