Mid-back or scapular pain that just won’t go away? You already know your posture’s not ideal. You spend hours at a screen. And the stretches you’ve been doing? They’re not cutting it anymore. Your mid-back doesn’t need more stretching β€” it needs activation. These seven moves will wake up your thoracic spine and bring your posture back to life πŸ‘‡ 1️⃣ Thoracic Rotation Raise – 2 x 6 each side 2️⃣ Reaching Arch Pulls – 1 x 15 each side 3️⃣ Self-Assist Extensions – 2 x 6 slow, controlled reps 4️⃣ Bo
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Mid-back or scapular pain that just won’t go away? You already kno…
1.5K views4 months ago
FacebookRISE Training
Planks 🌴🌴🌴 = perfection πŸ”ΉMove 1 - scapular retraction plank β€’ great for strengthening in between your shoulder blades β€’think of your shoulder blades kissing as you maintain a proper plank and tap your nose to the ground πŸ”ΉMove 2 - bodyweight triceps extension maintaining a plank πŸ”ΉMove 3 - walk out to an extended plank hold β€’ squeeze your glutes extra strong as you walk further out (to help protect your back) hby πŸ”Ήaim for 6-8 reps or whatever suits your fancy, 3 sets ⭐️This is a great bonus
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Planks 🌴🌴🌴 = perfection πŸ”ΉMove 1 - scapular retraction plank β€’ great fo…
5.6K viewsFeb 10, 2020
FacebookKira Stokes Fitness
Do you have scapular pain in your mid-back? οΏ½You know your posture isn’t great… οΏ½You spend too much time on screens… οΏ½And the stretches you’re doing just aren’t helping? Try these 7 movements instead πŸ‘‡ οΏ½They focus on thoracic mobility scapular control, not just passive stretching. 1️⃣ Thoracic rotation raiseοΏ½2 x 6 each side 2️⃣ Reaching archer pullsοΏ½1 x 15 each side 3️⃣ Self-assist extensionsοΏ½2 x 6 slow reps 4️⃣ Bowing T extensionsοΏ½3 x 5 reps β€” exhale each rep 5️⃣ Thread-the-needle reachesοΏ½2 x
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Do you have scapular pain in your mid-back? οΏ½You know your postu…
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FacebookRISE Training
The scapular push up targets two critical for shoulder health muscle groups, serratus anterior and rhomboids. Start in a plank position and keep your arms completely straight. The movement must come from your scapula, not your elbows. Push your shoulder blades apart raising your rib cage toward the ceiling. This activates your serratus anterior, which wraps around your ribcage and stabilizes your shoulder blades. Now squeeze your shoulder blades together, letting your chest sink between them. Th
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The scapular push up targets two critical for shoulder health muscl…
25.9K views1 month ago
FacebookMedical anatomy
The scapular push up targets two critical for shoulder health muscle groups, serratus anterior and rhomboids. Start in a plank position and keep your arms completely straight. The movement must come from your scapula, not your elbows. Push your shoulder blades apart raising your rib cage toward the ceiling. This activates your serratus anterior, which wraps around your ribcage and stabilizes your shoulder blades. Now squeeze your shoulder blades together, letting your chest sink between them. Th
0:31
The scapular push up targets two critical for shoulder health muscl…
1.1K views2 months ago
FacebookMedical anatomy
The scapular push up targets two critical for shoulder health muscle groups, serratus anterior and rhomboids. Start in a plank position and keep your arms completely straight. The movement must come from your scapula, not your elbows. Push your shoulder blades apart raising your rib cage toward the ceiling. This activates your serratus anterior, which wraps around your ribcage and stabilizes your shoulder blades. Now squeeze your shoulder blades together, letting your chest sink between them. Th
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The scapular push up targets two critical for shoulder health muscl…
94.1K views3 months ago
FacebookPhysioOsteoBook
If you have neck or shoulder pain, give these a try! Scapular squeezes help to strengthen and engage muscles that help you maintain an upright posture. These muscles, the rhomboids, will help take the pressure off the muscles you’ve been overworking, which could help alleviate your shoulder or neck pain. #physicaltherapy #physicaltherapist #therapyworks #rachelbarronpta #shoulderpain #shoulderpainrelief #neckpain #neckpainrelief #painrelief #painfree #lfk #rockchalk #lawrenceks | TherapyWorks/Vi
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