camera iphone 8 plus apk Scapular Stability Exercise

www.AmericaPostureInstitute.com FITPosture Program

Scapular Pull

Most athletes have performed a row motion during training. However, most have performed it completely incorrectly. This exercise is to increase the thoracic postural muscles and indirectly stabilize the shoulder through proper scapulae strengthening.

The scapular pull is the most difficult part to retrain correctly. It is must be performed slowly with focus on only contracting the correct muscles.

Step One
i.Perform Functional Posture
1. Legs shoulder width apart – knees slightly bent
2. Weight on heels
3. Slight lean backwards
4. Straight arm to 90 degree bend
5. Straight wrist
6. Neutral Spine: Vertical Spine (don’t lean forward)
7. TrA activated
8. Head over shoulders.

Step Two
i.With the left Arm extended fully and slight rotation of the upper torso, Initiate the first movement through the scapulae.
1. At this point you should not be contracting any other muscle. The only movement should come from scapular retraction.
ii.Exhale slowly during the contraction and scapular pull movement

Step Three
i.Continuing the retraction of the scapula through the whole movement, Pull elbow back to 90 degree angle
1. Stop elbow at the side.
2. Do not pull elbow past the body.
3. Do not want the pressure on the Bicep muscle
4. Keep elbow aligned with shoulder, forearm parallel with the ground.
5. Do not flex/bend the wrist
d. Step Four
i.At this point you should feel the full contraction in the scapula with slight activation of the lower traps and rhomboids.
ii.Keep shoulders level and upper traps relaxed
1. Do not contract upper traps.

Step Five
i.Perform this for 10 breaths for one week
ii.Repeat on the other side.

camera iphone 8 plus apk Scapular Stability Exercise
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