Scapular Retraction On Floor

Scapular retraction is an integral component of good trunk posture.

Scapular retraction on floor.

Completing simple scapular retraction exercises can strengthen your muscles and improve your posture. This leads to poor shoulder position and leaves you more prone to shoulder injury. 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. Many people don t realize how important scapular retraction exercises are read more.

Here are some exercises which involve scapular retraction that are beneficial for maintaining healthy posture. Find related exercises and variations along with expert tips. 2 resistance band row. 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.

Maintain your head alignment with your thoracic upper spine. And the actual motion of retraction is just that retracting. In this video dr. If your scapular retractors are weak your shoulders will hunch forward and add strain to your thoracic spine.

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. 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. The scapular retraction is a movement that focuses on strength and improving the integrity of your shoulder blades. Initiate your shoulder retractor muscle strengthening with a resistance band.

Claudia chaloner and. The proper name for shoulder blades is scapulae or scapula if referring to only one. Many athletes knowingly or unknowingly are excessively trap dominant. Learn how to correctly do scapular retraction to target back shoulders with easy step by step expert video instruction.

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. Sitting upright on the floor wrap a resistance band around both of your feet keeping your feet and legs together.