Based on Krel's post
Scapular positions :
- Elevation : scapula toward the ears
- Depression : scapula away from the ears
- Retraction : scapula toward the spine
- Protraction : scapula away from the spine
Focus elements :
These are exercises where the scapula positioning is very important! Double check to make sure you have the right position when performing these elements.
sPL/PE1 : depressed and protracted at the top ; depressed and retracted at the bottom
sPL/PE2-3-4-5-6 : depressed and protracted
HBP/PE1-2-3 : depressed and protracted at the top ; depressed and neutral at the bottom
Other elements :
These are exercises where the correct scapula position is important, but usually occurs naturally when other cues are followed properly.
HBP/PE2-3>iM (worked shoulder) : make a circle! Depressed at the bottom, protracted in from, elevated at the top, and retracted in the back.
SL/PE1 : depressed and protracted at the middle, depressed and slightly protracted on the sides
SL/PE2 : depressed and protracted
SL/PE3 : depressed and protracted at the middle, elevated and neutral at the top and at the bottom
RC/PE1 : protracted at the bottom, depressed and retracted at the top
RC/PE2-3-4-5 protracted at the bottom, retracted at the top
RC/PE6 : depressed
HBP/PE4-5-6 : depressed at the top (Support), depressed at the bottom
FL/PE1-2-3-5-6>iM : depressed and neutral
TODO
- Find citations
- Double check FL iM's
- Go through course and make sure nothing is missing
- Find better image