How to retract the scapular

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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 risj 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.

Never heard of “scapular 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.

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. Push 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.

Repeat 10-12 times for 1-2 sets.

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Andy Payne