Shoulder Exercises
Scapular Retraction
Muscles worked:
Develops muscles between shoulder blades (trapezius and rhomboids).
Position:
Seated on floor, facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
BeforeYou Begin:
START |
| FINISH |
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|
|
Remove Leg Extension and Seat
Key Points:
•Do not bend torso forward.
•Do not lose spinal alignment, keep chest lifted.
•Do not pull with arm muscles.
START
•Sit on floor facing machine.
•Grab hand grips with palms facing each other.
•Place heels against end of plat- form, bend hips and knees, arms straight.
•Lift chest, sit up straight with spine in good alignment and tighten trunk muscles.
ACTION
•Keeping arms straight, slowly pinch shoulder blades together.
•When shoulder blades are fully retracted, slowly return to start position.
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8/16/2006 3:40:29 PM
