Scapular Retraction On Floor

Find related exercises and variations along with expert tips.

Scapular retraction on floor.

This leads to poor shoulder position and leaves you more prone to shoulder injury. Learn how to correctly do scapular retraction to target back shoulders with easy step by step expert video instruction. Claudia chaloner and. Put together and you have scapular retraction.

Scapular retraction is the medical term for squeezing your shoulder blades together. Sitting upright on the floor wrap a resistance band around both of your feet keeping your feet and legs together. Here are some exercises which involve scapular retraction that are beneficial for maintaining healthy posture. Scapular protraction opposite of retraction can contribute to or even cause the dreaded kyphosis forward rounding of the spine due to the advanced position of the shoulders increasing the load on the spine.

The gleno humeral joint shoulder joint is a ball and socket joint where the head of the humerus arm bone articulates with the glenoid fossa of the scapula. As the shoulders protract the increased load tires the spinal erectors which in turn further allows the shoulders to round contributing to that classic hunchback look. Scapular retraction is an integral component of good trunk posture. Completing simple scapular retraction exercises can strengthen your muscles and improve your posture.

The term shoulder refers to the clavicle shoulder blade and arm. The scapular retraction is a movement that focuses on strength and improving the integrity of your shoulder blades. Many people don t realize how important scapular retraction exercises are read more. This specific exercise requires you to pull your shoulder blades closer together to the spine while preventing your shoulder from doing an upward motion or a shrug.

The proper name for shoulder blades is scapulae or scapula if referring to only one. From the same starting position gently exhale and slowly lift your arms off the floor moving your arms into the y formation 45 degree angle to form the letter y as illustrated with palms facing inward. Initiate your shoulder retractor muscle strengthening with a resistance band. Maintain your head alignment with your thoracic upper spine.

Many athletes knowingly or unknowingly are excessively trap dominant. If your scapular retractors are weak your shoulders will hunch forward and add strain to your thoracic spine.