21/02/2022
From now on consider the following exercises are your new everyday basics.
Scapula movements matters ←↑→↓
Controlling the Scapula means you are step closer to preforming the right Handstand, pull-ups also great for isolation, mobility, flexibility and list goes on
Many of us are unaware of these movements 🐴 Our scapula may be moving dysfunctionally or even stuck in one position. This can lead to shoulder, back, neck, and other chronic pains.
You will find that many people walk around in an elevated and protracted position (shoulders rounded forward and shrugging). Over time, this can lead to a hunched posture which causes muscle stiffness, particularly around the neck, and can lead to a host of musculoskeletal problems.
Here will be showing you 4 important Scapula movements. Strart in a hanging position, you need a pull-up bar and keep arm straight.
First one is the Active raise and passive hang. Active raise🔹 (Scapular depression) refers to moving the shoulder blades down away from your ears, the position where you start you pull-ups from. .
Passive hanging🔹 (elevation) which is bringing the shoulder blades closer to the ears, we call it the dead hang . It's great for flexibility and thats how you Handstand should look like so that means the passive hanging is the active pushing when your inverted.
Second Retraction and protraction.
Scapular retraction🔹refers to moving the shoulder blades towards the spine.
The opposite is protraction🔹 moving the shoulder blades away from the spine.
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# tutorial
