Monday, September 14, 2020

Day 7 of 22: "Shoulder" Pushups (Scapular Retractions/Protractions)

Today's challenge took place in the park as I had to run an errand and was unable to get back to my PC in time to host class. So with the use of a new phone, the Zoom app, and cell service I was able to conduct class and record it to the cloud to get today's challenge published.

This gentle pushup variation is for the shoulders and rotator cuff, and for helping with the "winging" of the scapula (shoulder blade). It strengthens the muscles that hold the shoulder blade on the rib cage, as well as it's mobility there. Be careful to not lock out the elbows (use the muscles to keep them straight rather than rigid). Also, there isn't so much of a flexing of the spine like a cat/cow motion as there is a movement of the chest forward and back between the arm bones.

If the movement seems awkward, practice without the hands on a surface first, as if you are pushing a wall away. Notice if there is any pain or discomfort in the range of motion. Then try vertical, and work up to an incline, or even horizontal. 

It's also important to not crane the head forward nor drop the chin; the head should stay in line with the rest of the neck and spine to avoid creating uneven weight in the cervical spine. 

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