Short Class 18: Scapular Protraction & Retraction
4 classes per week
•
29m
This Class will feature both Scapular Protraction and Retraction
Equipment Needed: Yoga Blocks and a Stick or Stretching Band
Time Markers:
0:15 CARs (warm-up)
5:33 Scapular Retraction PAILs/RAILs (Prone Lying Base)
12:25 Scapular Retraction Lift Offs (Prone Lying Base)
14:10 Scapular Protraction PAILs/RAILs (Seated Base)
21:20 Scapular Protraction Lift Offs (Seated Base)
23:15 Finishing CARs
We will be exploring a new base for Scapular protraction. Protraction is a range that we typically rest in our daily lives. Most have okay passive range of motion here because of that, but lack the active strength and control behind it. Protraction is particularly important for pressing/pushing motions. Think chest press, pushups, bench press, and other pressing movements. A healthy scapula is one that moves well in all ranges of motion, and plays a pivotal role in the health of our shoulders as well.
Scapular Retraction is another important one, especially in conventional fitness where we're often told to retract our scapula to perform certain movements under load. A lot of times on just a mechanical level, people don't have good scapular retraction mobility, so retracting their shoulder blades becomes very challenging. Then we ask them to do this under load in certain weight training exercises. That is not a recipe for success, and can lead to shoulder, scapula, and cervical spine issues.
This is officially our second scapula only class. I hope you enjoy these buttery gains!
Up Next in 4 classes per week
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Short Class 19: Spine Circuit
Spine Circuit Snack! Only 15min but packs some buttery punch
Equipment Needed: Yoga Blocks
Time Markers:
0:10 CARs (warm-up)
2:45 Thoracic Rotation at Wall (Standing Base)
5:25 Cervical Flexion/Extension (Supine Base)
7:40 Thoracic Rotation (Quadrupedal Base)
11:42 Anterior/Posterior Pelvic ... -
Short Class 23: Neck and Pelvis Circuit
This class will be for the Neck and the Pelvis
Equipment Needed: Yoga Blocks
Time Markers:
0:13 CARs (warm up)
1:30 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
3:15 Neck CARs (Elevated Prone Base)
4:50 Anterior/Posterior Pelvic Tilts (Bridge Base)
6:30 Neck CARs (Elevated Supine Base)
8... -
Short Class 41: Shoulder Circuit
Here’s a quick Shoulder Circuit snack
Equipment Needed: Yoga blocks. Tennis balls and weights are optional.
This will be an up-tempo class where we work multiple different shoulder drills. We’ll start the warm up doing bilateral movements, but after that we’ll work each shoulder individually -...
