Scapular Retractions

 Purpose:  To retrain the upper back and shoulder, while improving scapulo-thoracic rhythm.  Two variations,  single arm when focusing on one side. Both arms and use of the wall  when your confident with your single arm form on both sides.

 Instruction: When done single arm at a time, watch yourself in a mirror and move your arm and shoulder straight back by contracting your scapula. Your shoulder and arm must move straight back or back and down, while maintaining a straight elbow. 
If done against the wall,  keep your palms  flat and let your body lean forward. Squeeze your shoulder blades together. Imagine you are squeezing a ball  between the shoulder blades. Again, when properly done the shoulders will move straight back or back and slightly downward. 

Common Errors: Allowing the elbow to bend or recruiting your trapezius to move the shoulder, resulting in an upward motion instead of back and down.