Short Class 60: Scapular Retraction
4 classes per week
•
23m
This will be a single joint focus class for Scapular Retraction
Equipment needed: Yoga blocks and in one drill we're going to be using the wall.
Retraction is one of the most commonly limited areas for peoples in their scapula. In conventional fitness 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. In this class we’ll start the process of developing greater scapular mobility (range of motion/control/strength).
We’ll work 3 rounds of PAILs/RAILs in our retraction base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities.
Enjoy!
Up Next in 4 classes per week
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Short Class 63: Wrist Extension
This is a single joint focus class for Wrist Extension
No equipment needed.
The wrist is commonly undertrained and extension is where most are limited in. This is a range of motion that’s especially important in certain movements like handstands, pushups, front squats, straight arm planks, and ...
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Short Class 66: Scapular Protraction
Single joint focus class for Scapular Protraction
Equipement needed: Yoga blocks.
Protraction is a range that we typically rest in often in our daily lives - at the desk, on the couch, etc. Most have solid passive range of motion here because of that, but they lack the active strength and cont...
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Short Class 69: Shoulder CAR Variations
This class will showcase a few different variations of Shoulder CARs
Equipment Needed: Yoga blocks and in one drill we’ll be using the wall.
There’s many bases and different ways to do your CARs, and in this class we'll offer you some variety specific to the shoulder.
Here’s the bases we utili...
