8. How to... retract the scapular
Scapular retraction
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Never heard of “scapula retraction?” Essentially, it’s pulling your shoulder blades (scapulae) back to improve posture and strengthen your shoulders. Modern life, and all of our sitting and /or hunching over computers and smartphones, has made us all much more likely to slump our shoulders and flex (shorten) our core muscles.
Instructions
1. Start on all fours with your wrists stacked directly under your shoulders, and your knees stacked directly under your hips. This creates a “neutral” spine.
2. Keeping your elbows straight, push your hands into the ground, round your back slightly, and actively pull your shoulder blades together. Try to keep your shoulders relaxed and away from your ears. Your chest head and spine will move slightly toward the ground.
Notes from your P.T
Muscles worked / stretched: Trapezius (lower neck), Rhomboids under scapula, and latissimus dorsi muscles (upper back).
Sets and reps? Repeat 10-12 times for 1-2 sets.
Tip: Our arms and shoulders assist us with almost all of our daily activities, so it’s easy to see why strong shoulder muscles are so important! Weak shoulders can increase your risk of injury at the gym or going about your day lifting kids, household items, grocery bags and more. Poor posture can also lead to back pain. Don’t get frustrated with this movement, it’s quite small but will increase over time, don’t force retraction! If you find being in this position uncomfortable for your knees, place a cushion or exercise mat underneath them.
Scapular retraction is often part of my stretch class on Thursday evenings, If you would like to know more about this or find out how we can help you with your Three Pillars of Fitness (Movement, Nourishment and Mindset) CLICK HERE