Short Class 15: Scapular Depression & Elevation
KINSTRETCH With Beard
•
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.
Up Next in KINSTRETCH With Beard
-
Short Class 16: Full Body Circuit - H...
This class is a quick (15min) Full Body circuit. We'll target Shoulders, Scapula, Hips, and Spine.
No equipment needed.
Time Markers:
0:08 CARs (warm up)
8:13 Shoulder Swimmers (Prone Lying Base)
9:58 Spinal Segmentation (Standing Hip Hinge Base)
11:30 Scapular CARs (Push Up Base)
12:50 Hip L... -
Short Class 17: Hip Abduction and Add...
This class will focus on Hip Abduction and Adduction
Equipment Needed: Yoga Blocks
Time Markers:
0:18 CARs (warm-up)
4:45 Hip Abduction PAILs/RAILs (Bear Sit Base)
12:37 Hip Abduction Lift Offs + Hovers (Bear Sit Base)
17:35 Hip Adduction PAILs/RAILs + Lift Offs (Elevated Side Lying Base)
34:... -
Short Class 18: Scapular Protraction ...
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 Protract...
