Bent Over Scapular Protraction and Retraction

  • HOW: Bend over slightly at the hips, placing one hand on an elevated surface. Let your other arm hang down, relaxed. While keeping your arm straight, bring your shoulder blade back. Slowly, let gravity release your arm back down. The goal of the exercise is to learn to move your shoulder blade ONLY. Keep your fingers pointing at the target on the ground the entire time.
  • FEEL: You should feel your shoulder blade muscles working.
  • COMPENSATION: Keep your arm relaxed while rowing. Don’t twist your back, keep it straight and let your shoulder do all of the work.

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