Short Class 15: Scapular Depression & Elevation
Class Focus: SHOULDER & SCAPULA
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31m
This is our first Scapula only class, and we'll target both Scapular Depression and Elevation.
Equipment Needed: Stretch Band. I'm using the "OPTP Stretch Out Strap" and I got it on Amazon.
Time Markers:
0:15 CARs (warm up)
5:25 Scapular Elevation PAILs/RAILs (Seated Base)
14:13 Scapular Elevation/Depression Pushes (Seated Base)
15:55 Scapular CARs (Seated Base)
17:00 Scapular Depression PAILs/RAILs (Standing Base)
26:50 Finishing CARs
We explore new bases and scapular positions we haven’t seen before. Scapular depression is a joint position that many people struggle with. In conventional fitness we often ask people to "pull their shoulders down and back" in many movements, but most people lack the mobility and control to do so, especially in scapular depression. So here we'll develop the range of motion and neurological control in order to depress our scapulas effectively.
Scapular elevation is a joint position that's very important for vertical pressing movements. Think shoulder presses, handstands, and other overhead movements. It's also important in other exercises, and in daily life movements as well.
A healthy scapula is one that can freely move through all 4 joint positions with good range of motion and control. Here we focus on 2 of those joint positions.
Welcome to Scap-City, where the grass is green and the gains are pretty.
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Equipment Needed: Yoga Blocks and a Stick or Stretching Band
Time Markers:
0:15 CARs (warm-up)
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12:25 Scapular Retraction Lift Offs (Prone Lying Base)
14:10 Scapular Protract... -
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Equipment Needed: Yoga Blocks
Time Markers:
0:08 CARs (warm up)
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18:38 Shoulder Abduction PAILs/RAILs + Lift Offs (Prone Laying Base)
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Equipment Needed: Yoga Blocks. Weights are optional.
This class is great for anyone looking to advance their shoulder work, and this is our first class that targets 3 different PAILs/RAILs bases just for the shoulder.
We’ll do 3 round...
