How To Retract The Scapular |Three Pillars of Fitness
How To Retract The Scapular |Three Pillars of Fitness
Oct 11, 2019
threepillarsoffitness.com
Protraction and retraction of the scapula are movements that occur along the thoracic wall and are essential for upper limb function and overall shoulder mechanics. Protraction involves the scapula moving away from the spine and around the rib cage, as you’d see when reaching forward or pushing something away. The primary muscle responsible for this is the serratus anterior, which pulls the scapula anteriorly and laterally. Retraction is the opposite movement—drawing the scapulae back toward the
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Protraction and retraction of the scapula are movements that occu…
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FacebookBradley Blair Osteopath
Scapula Stability 🧱 The prone t-raise is one of my favorite exercises to improve upper back strength, shoulder and scapula stability. Here are 2 ways that it can be performed depending on the intention… 👉 Rep 1: here we raise our arms and allow our scapulas to naturally and slightly retract, but not fully. This will reduce the emphasis of the traps and make the rear delts be the prime mover of the movement. The scapulas will still move to some degree, but much less than if we purposely retract
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One of the biggest mistakes I see with front lever is not retracting the scapula. Especially in the beginner progressions like tuck and advanced tuck. I see beginners hold these for 30 seconds plus, but their butts and hips sag and shoulders are protracted. If your shoulders are loose or shrugged, the lever feels impossible because your lats never really turn on. When you actively retract and depress your scapula, you create a solid base to hang your body from. That’s what lets you stay rigid an
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