Bench and squat are really the only exercises on your list where you should maintain a static retracted scapula. For OHP, you want to use your upper back for stability, but you can’t keep your scapula retracted and complete the movement.
Should scapula always be retracted?
Considering your level of experience, and the fact you came off of injury I would advise you to use that scapular retraction, but only to the point where your shoulder is in a neutral position. A couple caveats: … Deadlifts you can get to a point where you can lift more than you can fully retract your shoulder blades.
What exercises should you retract the scapula?
Scapular Retraction Exercises
Move the band down to elbow height and step backwards to create some tension in the band. Begin with your elbows at a 90-degree angle with your shoulders down and back and core tight. Draw your elbows back while squeezing the shoulder blades together. Perform two sets of 10 reps.
Should you retract your scapula when Deadlifting?
Fully engaging the lats is one of the most important aspects of the deadlift, but many people think engaging the lats means squeezing the shoulder blades together. This is exactly what you DON’T want to do while deadlifting. When you squeeze or retract the shoulder blades together, you engage the rhomboid muscles.
How do you retract your scapula?
Scapular retraction involves pulling your shoulder blades (the scapulae) in towards each other/towards the spine – WITHOUT shrugging up toward your ears. The opposite of scapular retraction is scapular protraction. In protraction your shoulder blades move away from one another and your arms droop forward.
Which muscle does not retract the scapula?
Retraction of the scapula is sometimes called adduction of the scapula. The scapula is moved posteriorly and medially along the chest wall. Muscles: rhomboideus major, minor, and trapezius are the prime movers. The muscles that protract and retract the scapula are antagonistic, that is, they have opposed actions.
What muscles retract the scapula?
Retraction is accomplished by the actions of the trapezius, rhomboids, and latissimus dorsi muscles. The elevation is accomplished by the trapezius, levator scapulae, and rhomboid muscles.
Should you retract your scapula when doing push ups?
Healthy Movement: “The scapulae should retract and slightly inwardly rotate (depending on how wide the hands are placed apart) on the down phase of the push-up,” explains Price.
Should I retract my scapula when benching?
The scapula must be retracted when benching. … When the scapula are retracted, they are fully supported by the bench. Now, when the load of the bar pushes down, the shoulders can drive into the bench and push back.
What does it mean to retract the scapula?
What is a scapular retraction? An exercise that requires you to pull your shoulder blades together towards your spine, without your shoulders moving up towards your ears.
How can I improve my scapular mobility?
When your arms get to the point of full extension at the elbow pull them apart even wider and raise overhead. Hold for a count of three and then return to the start position. Taking your time through this movement will lead to benefits in both scapula stability and shoulder mobility.
How should the scapula move?
The movement of the scapula can be described by rotations in relation to the thorax. The scapula moves around a dorso-ventral axis, resulting in a rotation in the frontal plane. In this movement the glenoid cavity is turned cranially (upward rotation) or caudally (downward rotation).