#71a - Scapular Retraction (Seated and Standing)
Purpose:
Improves neck & upper back posture, stability and strength, thereby reducing neck & back pain & headaches.
Where to Feel it:
In between and below your scapulae (shoulder blades).
Description:
Assume a variation of the “Spinal Ready Position" (#104) if you have been instructed to do so. Rotate the hands and arms out to point the thumbs backwards, so that your palms are always facing FORWARD. Direct your shoulders blades down. Do not squeeze so hard that your shoulders lift up – keep them down. Hold for several seconds and repeat.
Tip:
Remember to always keep breathing!
Reps:
3-5, holding for several seconds.
#71b - Scapular Retraction (Prone)
Description:
In the prone position, maintain the position above, while also lifting your hands and arms up several inches off the floor.
Tip:
Remember to always keep breathing!
Reps:
3-5, holding for several seconds.
