How to retract the scapular
Here at Three Pillars of Fitness, Brighton it’s our priority to create an enjoyable, bespoke exercise programme for each of our clients. Your body and it’s needs are as individual as you are, so we spend time getting to know your specific health goals and creating a regime which is sustainable, provides results and is fun to complete.
If you’d like to discuss ways in which we can help you to become healthier and happier, give us a call on 07713 328010.
To learn more about our Personal Training services click here or contact us using the button below.
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.
If you would like to know more about how we can help you with your Three Pillars of Fitness (Exercise, Diet and Mindset) CLICK HERE