#scapularprotraction

Here’s another view of me doing hand balancing filming courtesy of #planche #declineplanche #scapularprotraction #shoulderstrengthening #elbowlever @claire__mcateer and @cannonballcoffeecompany https://www.instagram.com/p/CSWXdsxjBDA/?utm_medium=tumblr

band pull aparts....a great warmup exercise to establish a stronger mind to muscle connection in the back, especially in the lower trapezius muscle....this is essentially a band pull apart with a couple of subtle modifications: a suppinated grip to create external rotation of the shoulder, which is a better position to strengthen and activate the rotator cuffs, keeping them healthier. I begin the movement above the head and bring my arms down as I put the band apart....bringing the arms down trains scapular downward rotation, while pulling apart trains scapular retraction. reversing the motion in a controlled manner results in scapular protraction and upward rotation being involved in bringing the arms back up while pulling the hands back together....while the loading in this exercise is of course insufficient to overload the muscles and result in hypertrophy, the activation strengthens the mental connection to the muscle in the training session that follows, allowing you to contract the muscles harder, increasing tension on them which may then result in hypertrophy, the improved mental connection may also help improve your technique in your lifting, which will result in better activation of the muscles, improving your potential to make gains, with sufficiently challenging loads, or sufficient time under tension. . . . . . . . . . . #shouldermobility #scapularretraction #scapularprotraction #shoulderexternalrotation #rotatorcuffs #infraspinatus #supraspinatus #subscapularis #teresminor #lowertrapezius #trapeziusmuscle #mobility #mobilitytraining #mindmuscleconnection #backdevelopment #pushpullgrind #pullday #pullsession #bandpullaparts #glutebands #scapularupwardrotation #scapulardownwardrotation #prehabilitation #rehabilitation #shoulderrehabilitation #aesthetics #ascendtoaesthetics #ascenttoaesthetics #resistancebandstraining #resistancebandsworkout https://www.instagram.com/p/BwiCE_0jg20/?utm_source=ig_tumblr_share&igshid=15z67uvpoc4s8

Alternating one arm cable row with reverse(open) transverse plane step(rotation) on same side as the pull (ipsilateral). In the bottom video you can see how #Mike gets good #scapularprotraction and #scapularretraction during this movement (at Vision Sports Club)