SCAPULAR RETRACTION AND PROTRACTION

Retracción y protracción escapular en posición de plancha

STARTING POSITION:

Lie on the floor face down and place your hands slightly wider than shoulder width apart while holding your torso up at arms length. Support your weight on your toes and hands. Keep the shoulders far from the ears retracting your shoulder blades. Contract your pelvic floor and core while keep your body straight.

MOVEMENT:

Slowly push yourself against the floor with your arms and raise up your upper back as much as you can. Now move your upper body down by retracting your shoulder blades. Don't bend the elbows during the movement.

TIPS: Don't let the hips go down. The exercise key is quality over quantity. The trick is to perform the exercise using proper form.