This exercise increases strength in the muscles that stabilize your scapula (shoulder blades) and help reduce the risk of shoulder injury.
- Attach tubing to a secure anchor post that is approximately shoulder height.
- Stand with your feet shoulder-width apart facing the anchor post.
- Grasp one end of the tubing with each hand and step forward with one foot into a split-stance position to that the tension is
- Step back until the tubing is of proper resistance with both arms fully extended. This is your starting position.
- Set your abs and keeping both arms straight, step back with your left foot, rotate your left hip away from the anchor and retract the left scapula (pull the tubing back) with your left shoulder as you protract (move forward) the scapula on the right side, hold for 1-2 seconds, step forward and return to the starting position and repeat.
- Perform all reps on one side before working the opposite side.
- When you become proficient on each side, repeat the exercise alternating sides, i.e., step back on your left leg and retract on the left side as you protract on the right side, return to start and step back on your right leg and retract on the right side as you protract on the left side.
- Keep your abs tight and your chest up throughout the exercise.
- Exhale as you retract (pull) and inhale as your protract (return to start).