How To Do A Standing Scapular Retraction - Strength & Posture - Wellen
11.9 هزار بار بازدید -
2 سال پیش
-
The Scapular Retraction exercise is
The Scapular Retraction exercise is designed to strengthen the muscles between your shoulder blades, leading to improved posture and decreasing the stress on your neck, shoulders and thoracic spine.
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⏱️TIMESTAMPS⏱️
===============================
0:00 Why do a Scapular Retraction
0:13 How to set up for a Scapular Retraction
0:30 How to perform a Scapular Retraction
0:48 Common mistakes when performing a Scapular Retraction
SET UP
===============================
Get into a comfortable standing position with your feet hip width apart. You should be standing in good alignment with your shoulders stacked on top of your hips. Imagine that a string is pulling you upward, lengthening your spine.
You may also perform this exercise seated on a chair.
MOVEMENT
===============================
Squeeze your shoulder blades together. Hold this position for 5 seconds. You can pretend that you are trying to squeeze a pencil between your shoulder blades. Make sure the movement is coming from your shoulder blade muscles.
TIPS
===============================
- Make sure the movement is coming from your shoulder blade muscles.
- Keep your lower abdominal muscles engaged, and avoid arching your low back or puffing your chest out as you perform the movement.
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ABOUT WELLEN
===============================
🌎 - WEBSITE: https://www.getwellen.com
📝 - BLOG: https://www.getwellen.com/well-guide
👥 - FACEBOOK: Facebook: getwellen
📸 - INSTAGRAM: Instagram: getwellen
MEDICAL DISCLAIMER
===============================
This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used as a substitute for the consultation, diagnosis and/or medical treatment of a qualified physician, physical therapist or healthcare provider. Use of this content is at your sole risk.
👉 GET YOUR PERSONALIZED WORKOUT PROGRAM: https://www.getwellen.com/ 👈
⏱️TIMESTAMPS⏱️
===============================
0:00 Why do a Scapular Retraction
0:13 How to set up for a Scapular Retraction
0:30 How to perform a Scapular Retraction
0:48 Common mistakes when performing a Scapular Retraction
SET UP
===============================
Get into a comfortable standing position with your feet hip width apart. You should be standing in good alignment with your shoulders stacked on top of your hips. Imagine that a string is pulling you upward, lengthening your spine.
You may also perform this exercise seated on a chair.
MOVEMENT
===============================
Squeeze your shoulder blades together. Hold this position for 5 seconds. You can pretend that you are trying to squeeze a pencil between your shoulder blades. Make sure the movement is coming from your shoulder blade muscles.
TIPS
===============================
- Make sure the movement is coming from your shoulder blade muscles.
- Keep your lower abdominal muscles engaged, and avoid arching your low back or puffing your chest out as you perform the movement.
🔴 Subscribe for more exercise tips just like this: https://www.seevid.ir/fa/result?ytch=UCpKc...
ABOUT WELLEN
===============================
🌎 - WEBSITE: https://www.getwellen.com
📝 - BLOG: https://www.getwellen.com/well-guide
👥 - FACEBOOK: Facebook: getwellen
📸 - INSTAGRAM: Instagram: getwellen
MEDICAL DISCLAIMER
===============================
This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used as a substitute for the consultation, diagnosis and/or medical treatment of a qualified physician, physical therapist or healthcare provider. Use of this content is at your sole risk.
2 سال پیش
در تاریخ 1401/10/28 منتشر شده
است.
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بـار بازدید شده