A reaching stretch that separates the shoulder blades and lengthens the rhomboids and mid traps, relieving tightness between the shoulder blades after heavy rowing.
스트레칭맨몸Scapular protraction stretch
시작
끝
주동근
능형근
협응근
중부 승모근후면 삼각근광배근
장비
맨몸
패턴
Scapular protraction stretch
준비 자세
01Stand or sit tall with the core lightly braced.
02Interlace the fingers and press the palms away from the chest.
03Keep the chin gently tucked.
04Round the upper back slightly to begin.
수행
01Push the hands forward as far as possible while rounding the upper back.
02Let the shoulder blades slide apart and drop the head slightly.
03Hold the stretch and breathe into the space between the shoulder blades.
04Release slowly and restack into tall posture.
체크포인트
-The stretch is felt between the shoulder blades, not in the lower back.
-Shoulder blades protract fully around the rib cage.
-Shoulders stay down rather than shrugging up.
-Breathing expands into the upper back during the hold.
흔한 실수
-Rounding the lower back instead of the upper back.
-Shrugging into the neck and creating tension there.
-Reaching so fast that the shoulder blades never separate.
-Holding the breath.
프로그래밍 노트
-Use 2 to 3 holds of 20 to 30 seconds after rowing or pulldown work.
-Also useful between sets on desk-bound training days to reset posture.
-Pair with a chest stretch for a balanced shoulder-girdle cooldown.
