Supine Scapular Protraction Isometric | Restore Shoulder Blade Control скачать в хорошем качестве

Supine Scapular Protraction Isometric | Restore Shoulder Blade Control

Supine Scapular Protraction Isometric This exercise is designed to restore strength, control, and access to scapular protraction—the ability to reach the shoulder blade forward around the ribcage—without relying on arm movement or spinal rotation. 0:00 Setup 0:15 Intention & Engagement 0:29 Arm vs Scapula Compensation 0:47 Avoiding Torso Rotation Setup • Lie flat on your back • Arm positioned toward the ceiling • Begin relaxed Intention & Engagement • Reach the shoulder blade and shoulder girdle toward the ceiling • Think about sliding the shoulder blade away from the spine • Lead with the shoulder blade, not the hand • Engage the muscles along the outside of the ribcage and pec region • The arm comes along for the ride — it is not driving the movement Intensity & Duration • Use light to moderate effort (about 20–40%) • Hold for 5–10 seconds • Fully relax between reps • Perform 2–4 controlled repetitions Common Compensations • Dragging the shoulder upward using the arm • Rotating the torso instead of isolating the scapula • Over-reaching and losing control • Turning it into a spinal rotation exercise This is an example of strength-led mobility—restoring your ability to contract and control the shoulder blade before adding range, speed, or load to the shoulder.