Technique
Lie on your back with arms extended above your chest. Depress your scapulae by pulling your shoulder blades down and back toward the floor. Hold the position briefly, then return to the starting position.
A calisthenics exercise that targets the scapular muscles through controlled floor-based movements, improving shoulder stability and upper body strength.
Lie on your back with arms extended above your chest. Depress your scapulae by pulling your shoulder blades down and back toward the floor. Hold the position briefly, then return to the starting position.
Begin lying on your back with arms extended above your chest and core engaged.
Return to the starting position with scapulae in neutral position, maintaining control throughout the movement.
Pull shoulder blades down and back, engage your core, maintain control, hold the position
Not engaging scapulae, poor form, rushing the movement, lack of control
Increase hold time, add more repetitions, perform with weight, or progress to hanging variations.
Reduce hold time, perform assisted movements, or practice basic scapular retraction.
Stop if you experience pain in the shoulders, neck, or upper back. Maintain proper form to avoid injury. This exercise requires good shoulder mobility and control.