✳️Control 🎮Your Shoulder Blades - Ep.61 [Exercise]
Last post we covered a great way to safely strengthen scapular retraction. Now we move to the ⬆️upward Rotators, depressors, and protractors. Remember these help to counter-balance the muscles that drive your shoulder forward all day 🙇🏻. @docjenfit goes through this awesome program of exercises for these motions in the video:
🔴Prone Y's - in a 'Y& #39; shape, bring your arms up, remembering to cue your Lower traps to help bring the shoulder blades up in a sweeping motion. Hold 10sec x 10 reps.
🔴Wall Slides - using a foam roller, press your forearms into the wall, keep your elbows in. Slide the foam roller up and down the wall 10x using your shoulder blade muscles to control the motion.
🔴Quadraped Protract/Retract - Start on all fours, elbows locked. Raise and Lower the weight of your torso using your shoulder blades. Too easy😏? Try doing as a standard plank 10reps x 3 sets.
🔴Scap Circles (Closed Chain) - start on all fours and circle both forward↪️ and backward ↩️through the full range of motion of those scapula (10x each direction). Advanced: hanging 👐from a pull-up bar.
Give these a try for prehab, @docjenfit makes it look easy. Tag a workout friend who needs shoulder blade work 📝
#toronto #gym #exercise #myodetox #physio #shoulder #rehab #pain
DrHawk - This information is not medical advice, if you are in pain please see your local rehab specialist ➡️