126 Scapula Protraction/Retraction

Equipment: Pad under head if supine.

Start: Supine, knees bent, arms reaching to ceiling or at 90 if seated.

Exercise: Inhale and reach fingers towards ceiling if supine . Bring arms forward if in seated position. Back wings should spread wide. Exhale and slide scapulae together.

Modification: If seated, inhale and reach fingers away. Exhale and retract your scapulae together using rhomboids.

Phase 3: Can add fitness circle, toning balls, or theraband for resistance.

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