Скачать или смотреть Exercises for the Shoulder Blade! -MoveU

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Attach a very light band to something at about shoulder height. First, you will focus on ONLY pulling the blade down and back slightly… notice that the movement in the video is very subtle. Do several repetitions of scapular retractions and once you have that down, then you will lift the arm overhead. Do 2-3 sets of 10-20 repetitions on each arm. Seriously… use a light band.

Video tape yourself from the side and back! Scapular retractions are actually really hard for 90% of you so this is something you really want to perfect. Use feedback from video, mirrors, and friends (though you can’t really trust them because they can’t do it either). When doing this movement, make sure your core stays engaged with your ribs pulled down and your glutes squeezed, pulling your pelvis into posterior tilt slightly. Don’t let that back arch!!!

After perfecting this motion, apply it to any pulling, pushing, or overhead movement. Literally everything. The blade NEEDS to rotate downward as you move the arm. It will prevent impingement of the shoulder and keep you in your activity.

Written by Andrew Dettelbach

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