Scapula Retraction Protraction
Standing tall with the arms hanging, the shoulder blades squeeze together and then glide apart around the ribs, through their full range; timed.
How to do it
Setup
Standing tall, feet hip-width, arms loose at the sides, chest level.
Steps
- Squeeze the shoulder blades back toward the spine.
- Let them glide apart, rounding the upper back a little.
- Move slowly from one end to the other until the time is up.
Common mistakes
Shrugging on the squeeze: keep the shoulders down, away from the ears. Arms swinging to help: they hang still; only the blades move. Chin pushing forward as the blades spread: keep the neck long.
Breathing
Exhale squeezing the blades, inhale spreading them.
