Prone Retraction
Prone 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: Intermediate
- Equipment: Body Only
Prone Retraction
- Lay flat on your stomach (prone) with your arms out in a letter T shape.
- Check that you have a 90-degree angle at each armpit.
- With straight elbows, lift your hands and arms straight up as high as possible while fully retracting your shoulder blades.
- Keep your hands in line with your shoulders and pause briefly before lowering.
- Repeat for reps, ensuring that you are pinching your shoulder blades together as much as possible during each.
- Exercise: Vertical Chicken
- Type of Exercise: Mobility
- Muscles: Shoulders
- Difficulty: Intermediate
- Equipment: Resistance Band
- Exercise: Prone External Rotation Rep
- Type of Exercise: Mobility
- Muscles: Shoulders
- Difficulty: Intermediate
- Equipment: Body Only
