During the retraction phase, avoid lifting the shoulder blades by moving them back and up. Instead, focus on the shoulder blades moving straight back. Keep your neck relaxed throughout the exercise.
How to increase scapular retraction?
Protraction is achieved through the actions of the serratus anterior, pectoralis major, and pectoralis minor muscles. Withdrawal is accomplished through the actions of the trapezius, rhomboid, and latissimus dorsi muscles. The elevation is achieved by the trapezius muscles, the scapula levators, and the rhomboids.
What causes scapula retraction?
Protraction is achieved through the actions of the serratus anterior, pectoralis major, and pectoralis minor muscles. Withdrawal is accomplished through the actions of the trapezius, rhomboid, and latissimus dorsi muscles. The elevation is achieved by the trapezius muscles, the scapula levators, and the rhomboids.
How do you stabilize your shoulders?
How to retract and lower the scapula?
Protraction and retraction Protraction of the scapula occurs when the shoulder is moved forward, e.g. B. when you push against something or throw a ball. Pulling back is the opposite movement, pulling the scapula backward and in toward the spine.