Focus:

• Position yourself in a kneeling or standing position where the band you'll be using is anchored at shoulder height

• Keeping a neutral torso, retract the shoulder blade. This should be done without rotating at the trunk or hiking the shoulder up towards the ear. Perform a few reps of this simple retraction.

• Add on an accessory motion like a bicep curl while the shoulder blade stays retracted.

Suggested Frequency:

15 reps per side, 3 sets per day

Who should perform this?

Individuals who suffer from shoulder blade instability or over activation of the middle and upper traps.