Scapular Extension and Retraction

Description

Start in a prone position on the Swiss ball, keeping your chin tucked in, your spine neutral, and your feet apart to maintain your balance. With your arms along your sides, focus on squeezing your shoulder blades back and down while lifting your arms back and turning your palms upwards. Make sure your body does not lift off the ball during the exercise. Focus on activating the muscles around and below your shoulder blades. Hold the contraction for a few seconds, then release and repeat the movement.

Settings

Equipment

SwissBall

Positions

Prone Position

Muscle groups

Scapular retractors

Difficulty

Moderate

Movement

ExtensionRetraction

Contraction mode

Concentric