All movements
Shoulder blade setting
Guidance
Drawing the shoulder blades together and down works the middle trapezius and the serratus, the muscles that position the shoulder blade under a moving arm.
On your front, side onLens 0.9 to 1.4 m
Before you start
A session holds exercises. An exercise holds sets. Stop what a rule names and everything inside it.
- Pain past 5 out of 10: stop the set.
- Neck pain: stop the exercise.
- You need to hold your breath: stop the set.
The movement
- Lie on your stomach on a firm bed or the floor.
- Pillow under the forehead if it helps.
- Arms by your sides.
- Shoulders relaxed toward the floor.
- Neck long and relaxed.
- Gently draw the shoulder blades together and down as far as possible.
- Ease back about halfway.
- Hold 10 seconds.
- Relax completely.
- Repeat 10 times.
- scapula retraction
- No published number
- Sets
- 1
- Repetitions
- 10, held 10 seconds
- Sessions a week
- 3
- Down
- 2 seconds
- Pause at the bottom
- 2 seconds
- Up
- 2 seconds
- Pause at the top
- 10 seconds
Sets, repetitions and sessions: Test protocol, moderate confidence.