In this post you will see exercise examples of how to train the 4 essential directions of movement of the shoulder blade with a theraband.
🤔 When are these exercises useful, for example?
- If you want to work on the strength, mobility, as well as stability of your shoulder
- To improve the mobility of the scapula on the rib cage
- Against tension in the upper back and shoulder blade area
⏰ How often/how long should you do these exercises?..:
- 3-4x per week
- 10-30 repetitions per exercise (if focus is more on mobility, then feel free to do more WH)
1️⃣ Protraction
forward
2️⃣ Retraction
backward
3️⃣ Depression
down
4️⃣ Elevation
up
In all exercises it is important to concentrate on the isolated movement of the shoulder blade on the chest and to keep the arm or especially the elbow as still as possible.
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