Remake of Exercise Progressions-Scapular Adduction by

Isometric Single Arm Cable Pull in

karinaannsmith1234 — 2024-06-27 20:42:16 UTC

Position your body across the cable cross machine with the appropriate weight for your strength. Pull the strap backwards with the elbow bend. Keep your form during the exercise.

Hold: 10 seconds

Rest: 30 seconds

Sets: 3x

Frequency: 3x Daily

Time: 1 week

Isometric Theraband Scapular Retraction

karinaannsmith1234 — 2024-06-27 20:42:16 UTC

Stand with the body straight and hands on your chest with a theraband. Stretch the theraband to each sides slowly and with control. Stay in that position without compromising your straight spine.

Hold: 10 second

Rest: 30 second

Sets: 3x

Frequency: 3x Daily

Time: 1 week

Resistance Band Scapular Retraction

karinaannsmith1234 — 2024-06-27 20:42:16 UTC

Place a theraband around hand and slowly raise your arms around shoulder height. Without struggling your shoulders, loosen the band and then tighten/push against the band by compressing your shoulder blade.

Hold: 30 sec

Rest: 10 sec

Sets: 2x

Frequency: 3x Daily

Time: 1 Week

Hands Behind Back Retraction Stretch

karinaannsmith1234 — 2024-06-27 20:42:16 UTC

Stand with good posture and place hands on lower back. Squeeze your shoulder blades back and down, making sure to avoid back extension

Hold: 30 sec

Rest: 10 sec

Sets: 2x

Frequency: 3x Daily

Time: 1 Week

Isometric Prone Scapular Retraction

karinaannsmith1234 — 2024-06-28 01:27:44 UTC

Lay on your tummy on the exercise bed or floor with your shoulders and elbows 90 degrees. Lift your arms and shoulders by engaging your shoulder blades. Stay in that position.

Hold: 10 seconds

Rest: 30 seconds

Sets: 3x

Frequency: 3x daily

Time: 1 week

Clasping Hands Behind Back

w215248926 — 2024-06-30 17:41:57 UTC

Move the shoulder blades together, clasp hands, then straighten the elbow (can be modified one arm at a time to make it easier) If possible, lift arms to get a deeper stretch

Hold: 30 secs

Rest: 10 secs

Sets: 2x

Frequency: 3x Daily

Time: 1 Week

Prone Y's

w215248926 — 2024-07-19 15:58:10 UTC

Lie face down on a bench or mat, arms extended overhead in a Y position, thumbs up.

Lift your arms off the ground, squeezing your shoulder blades together. Keep elbows straight.

Reps: 3x

Sets: 10

Rest: 30 Seconds

Frequency: 1x Daily

Time: 1 week

Bent Rows

w215248926 — 2024-07-19 15:58:17 UTC

Stand with feet shoulder-width apart. Bend at the hips so the torso is parallel to the floor, arms hanging down.

Pull the weights towards the body, squeezing your shoulder blades together and keeping elbows close to your body.

Reps: 3x

Sets: 10

Rest: 30 Seconds

Frequency: 1x Daily

Time: 1 week

T- Raises

w215248926 — 2024-07-19 15:58:24 UTC

Stand with feet shoulder-width apart. Bend at the hips so your torso is parallel to the floor, arms hanging down, palms facing each other.

Lift your arms out to the sides to form a "T" shape with your body, squeezing your shoulder blades together. Keep elbows straight.

Reps: 3x

Sets: 10

Rest: 30 Seconds

Frequency: 1x Daily

Time: 1 week

Table Slides

w215248926 — 2024-07-19 16:23:03 UTC

Sit in chair with arm resting on table palms down and elbow extended. Slowly slide arm out to the side. Place towel under arm if needed

Reps: 3x

Sets: 10

Rest: 30 Seconds

Frequency: 1x Daily

Time: 1 week

Seated Single Arm Pulls

w215248926 — 2024-07-19 16:25:02 UTC

Sit in chair with arm resting on table with thumb up and elbow bent at 90. Slowly slide arm backwards. Place towel under arm if needed

Reps: 3x

Sets: 10

Rest: 30 Seconds

Frequency: 1x Daily

Time: 1 week

Sidelying Shoulder Blade Squeezes

w215248926 — 2024-07-19 16:25:27 UTC

Lie on your side with your bottom arm extended out in front of you and your top arm resting along your side.Squeeze your shoulder blade of the top arm towards your spine without moving your arm. Hold the squeeze for a few seconds, then relax.

Reps: 3x

Sets: 10

Rest: 30 Seconds

Frequency: 1x Daily

Time: 1 week

Seated Press-ups

karinaannsmith1234 — 2024-07-26 15:08:12 UTC

Sit upright in a sturdy chair with feet flat and knees bent at 90 degrees. Place your hands on the armrests or seat edge, elbows bent at 90 degrees. Press down into the armrests or seat to lift your body slightly, squeezing your shoulder blades together. Slowly lower back to the starting position, keeping control and engaging your core.

Reps: 3x

Sets: 10

Rest: 30 Seconds

Frequency: 1x Daily

Time: 1 week

Wall Corner Scapular Adduction Push

karinaannsmith1234 — 2024-07-26 16:16:23 UTC

Stand facing a corner with feet shoulder-width apart.

Place your forearms and elbows against the walls, elbows slightly below shoulder height. Press your body away from the corner by extending your elbows slightly, while keeping your forearms in contact with the walls. Squeeze your shoulder blades together (scapular adduction), then return slowly to the starting position.

Reps: 3x

Sets: 10

Rest: 30 Seconds

Frequency: 1x Daily

Time: 1 week

Prone Scapular Push Up

karinaannsmith1234 — 2024-07-26 16:41:59 UTC

Stand facing a sturdy table or bench with feet hip-width apart. Place your hands on the edge of the table. Lean forward, keeping your body straight and arms fully extended. Hands should be slightly wider than shoulder-width. Push your chest away from the table, extending your elbows and squeezing your shoulder blades together. Slowly return to the starting position, allowing your shoulder blades to move apart.

Reps: 3x

Sets: 10

Rest: 30 Seconds

Frequency: 1x Daily

Time: 1 week

Scap Step up

karinaannsmith1234 — 2024-08-02 19:54:06 UTC

Find a step or something level 3-4 inches off the ground and come to a push-up position with your hands on the step. Take your feet slightly wider than a normal push-up stance and keep your elbows straight. Keep both elbows straight as you retract your scapula and slowly lower one arm off the step and onto the ground. Protract your scapula to bring that arm back up to the step with control and repeat on the other side. Make sure to keep the arm stable on the step retracted while protracting with the other arm.

Reps: 3x

Sets: 10

Rest: 30 Seconds

Frequency: 1x Daily

Time: 1 week

Prone W ups

karinaannsmith1234 — 2024-08-02 20:01:40 UTC

Lie face down on the floor or mat, legs extended, feet slightly apart. Bend your elbows to 90 degrees and position your arms out to the sides, forming a "W" shape, with thumbs pointing up. Tighten abdominal muscles to keep your spine neutral. Lift elbows and hands off the floor, squeezing your shoulder blades together and keeping thumbs pointing up. Hold the position for 2-3 seconds. Slowly return elbows and hands to the floor, maintaining control, with thumbs still pointing up.

Reps: 3x

Sets: 10

Rest: 30 Seconds

Frequency: 1x Daily

Time: 1 week

2 Hand Chest Press Plyometrics

karinaannsmith1234 — 2024-08-02 20:05:34 UTC

With feet shoulder-width apart and knees slightly bent, hold dumbbells or resistance bands at chest level. Extend your arms explosively, pressing the weights or bands forward while squeezing your shoulder blades together. Quickly bring your hands back to chest level, maintaining control and keeping your shoulder blades engaged.

Reps: 3x

Sets: 10

Rest: 30 Seconds

Frequency: 1x Daily

Time: 1 week

karinaannsmith1234 — 2024-08-02 20:49:15 UTC