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!