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Prone Cactus Retraction

Prone Cactus Retraction is an active mobility drill designed to activate scapular movement. Like all mobility drills, it is a range of motion exercise that moves from passive flexibility and enables the body to move itself.

  • Type Of Exercise: Mobility
  • Muscles: Shoulders, Trapezius
  • Difficulty: Advanced
  • Equipment: Body Only

Prone Cactus Retraction

  1. To set up, lay flat on your stomach (prone) with your arms out in a letter T shape.
  2. Keep your upper arms in place and bend your elbows to 90-degrees.
  3. Be sure you have a 90-degree angle at your armpits and elbows and complete shoulder, elbow, and wrist to floor contact.
  4. Lift your arms as high as possible, moving them as a single unit.
  5. Pinch your shoulder blades together strongly and keep your elbows in line with your shoulders as you hold for time.
  • Exercise: Prone Retraction
  • Type of Exercise: Mobility
  • Muscles: Shoulders, Trapezius
  • Difficulty: Intermediate
  • Equipment: Body Only
  • Exercise: Prone W Retraction
  • Type of Exercise: Mobility
  • Muscles: Shoulders, Trapezius
  • Difficulty: Advanced
  • Equipment: Body Only