Scapular Retraction Isometric | Build Control at the Shoulder Blade скачать в хорошем качестве

Scapular Retraction Isometric | Build Control at the Shoulder Blade

Supine Scapular Retraction Isometric This exercise is designed to restore strength, control, and awareness of scapular retraction—the ability to pull the shoulder blade back toward the spine—without relying on arm movement or momentum. Setup • Lie flat on your back • Arm can be positioned with the hand resting near the torso or with the elbow slightly off the table • Choose a position that helps you feel the shoulder blade, not just the arm Intention & Engagement • The goal is to pull the shoulder blade back toward the spine • If the scapula were moving, it would retract toward the midline • Use the muscles between the shoulder blade and the spine to pull the scapula into the table • Hold that contraction without letting the torso or chest shift 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 Mistakes • Pushing so hard that the torso or ribcage shifts • Driving the arm backward instead of leading with the scapula • Treating this as an arm exercise rather than a shoulder blade exercise • Losing control and compensating with chest or trunk movement Position Notes • Performing this with the arm down by your side can make it easier to cheat with the arm • Slightly elevating the elbow or adjusting arm position can help keep the focus on the scapula itself This is an example of strength-led mobility—restoring your ability to contract and control the shoulder blade before adding motion, range, or load to the shoulder. 0:00 Setup 0:26 Intention & Scapular Engagement 0:44 Common Compensations 0:58 Arm Position Options