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Instagramroye_gold
Instagram
22K likes, 90 comments - roye_gold on December 24, 2025: "🧠🦾 Scapular control is a fundamental requirement for pulling work and long term shoulder health.Here are two key exercises to build it 👇🔹 Scapular TransitionsMove between bent arms with protraction and straight arms with retraction.Hold each position for 2 seconds ⏱️Focus ...
588.1K views1 month ago
Protraction and Retraction Exercises
The Importance of Scapular Retraction and Scapular Protraction
The Importance of Scapular Retraction and Scapular Protraction
yourhousefitness.com
May 10, 2020
2.3K views · 37 reactions | #Top 10 Exercises to Relieve Shoulder Pain and Tightness: 1. Across-the-chest stretch 2. Neck release 3. Chest expansion 4. Eagle arms spinal rolls 5. Seated twist 6. Shoulder circles 7. Doorway shoulder stretch 8. Downward Dog Pose 9. Child’s Pose 10. Thread the needle Others : Internal and external rotation strength Scapular retraction/protraction #scapulae_muscle #rhomboid #serratus | M.R Physiotherapy and Rehabilitation Center | Facebook
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2.3K views · 37 reactions | #Top 10 Exercises to Relieve Shoulder Pain and Tightness: 1. Across-the-chest stretch 2. Neck release 3. Chest expansion 4. Eagle arms spinal rolls 5. Seated twist 6. Shoulder circles 7. Doorway shoulder stretch 8. Downward Dog Pose 9. Child’s Pose 10. Thread the needle Others : Internal and external rotation strength Scapular retraction/protraction #scapulae_muscle #rhomboid #serratus | M.R Physiotherapy and Rehabilitation Center | Facebook
FacebookM.R Physiotherapy and
2K views1 week ago
39K views · 1.4K reactions | Demonstrating a few exercises for...
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39K views · 1.4K reactions | Demonstrating a few exercises for...
FacebookYuri Marmerstein
20.4K views2 weeks ago
Top videos
Weak scapula causing bad posture! 👇🏾 If your shoulder blades aren’t strong and stable, you’re at risk for injury, limited mobility, and poor performance in almost everything you do. Let’s fix that. ⬇️ 3 sets of 20! Perform a full protraction (rounding of shoulder) and complete retraction (shoulders back and down) of the Banded scapula chicken wings! These are a game-changer for weak shoulders. They strengthen the muscles around your shoulder blades—like the lower traps and serratus anterior—wh
0:41
Weak scapula causing bad posture! 👇🏾 If your shoulder blades aren’t strong and stable, you’re at risk for injury, limited mobility, and poor performance in almost everything you do. Let’s fix that. ⬇️ 3 sets of 20! Perform a full protraction (rounding of shoulder) and complete retraction (shoulders back and down) of the Banded scapula chicken wings! These are a game-changer for weak shoulders. They strengthen the muscles around your shoulder blades—like the lower traps and serratus anterior—wh
TikTokelastaboy
10.7K views2 weeks ago
Puneet Rao | Fitness Simplified on Instagram: "Still rolling your shoulders for warm-up? That’s not fixing your pain. Do these mobility drills instead, they’ll actually protect your shoulders and make every upper-body workout safer. Watch till the end. 👇 1. 12 Y Raises 2. 12 T Raises 3. 10 Laying Shoulder CARs 4. 12 Scapular retraction & protraction 5. 10 Scapular CARs (clock & anti clock) 6. 8 Shoulder CARs 7. 12 Hanging shrugs 8. 20 Banded external rotation (controlled) 9. 20 Banded internal
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Puneet Rao | Fitness Simplified on Instagram: "Still rolling your shoulders for warm-up? That’s not fixing your pain. Do these mobility drills instead, they’ll actually protect your shoulders and make every upper-body workout safer. Watch till the end. 👇 1. 12 Y Raises 2. 12 T Raises 3. 10 Laying Shoulder CARs 4. 12 Scapular retraction & protraction 5. 10 Scapular CARs (clock & anti clock) 6. 8 Shoulder CARs 7. 12 Hanging shrugs 8. 20 Banded external rotation (controlled) 9. 20 Banded internal
Instagram_puneetrao_
688.1K views4 months ago
Kalyan Kumar on Instagram: "One way to do the lat pulldown ✌️ Retraction .. protraction .. core engage .. ilanti words em Lekunda normal ga ardamawwalani simple baasha lo cheppina 🙂 #coach #fitnessreels #telugufitnesstrainer #gymvideos #gymreels #workoutvideos#beginnerworkout#exercise#personaltrainer"
2:07
Kalyan Kumar on Instagram: "One way to do the lat pulldown ✌️ Retraction .. protraction .. core engage .. ilanti words em Lekunda normal ga ardamawwalani simple baasha lo cheppina 🙂 #coach #fitnessreels #telugufitnesstrainer #gymvideos #gymreels #workoutvideos#beginnerworkout#exercise#personaltrainer"
Instagramkalyan_battersetty
286.2K views4 months ago
Shoulder Protraction and Retraction
Protraction and retraction of the scapula are movements that occur along the thoracic wall and are essential for upper limb function and overall shoulder mechanics. Protraction involves the scapula moving away from the spine and around the rib cage, as you’d see when reaching forward or pushing something away. The primary muscle responsible for this is the serratus anterior, which pulls the scapula anteriorly and laterally. Retraction is the opposite movement—drawing the scapulae back toward the
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Protraction and retraction of the scapula are movements that occur along the thoracic wall and are essential for upper limb function and overall shoulder mechanics. Protraction involves the scapula moving away from the spine and around the rib cage, as you’d see when reaching forward or pushing something away. The primary muscle responsible for this is the serratus anterior, which pulls the scapula anteriorly and laterally. Retraction is the opposite movement—drawing the scapulae back toward the
FacebookBradley Blair Osteopath
18.7K views6 months ago
How to improve scapular retraction
How to improve scapular retraction
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Shoulder Mobility - Scapula Protraction & Retraction
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Weak scapula causing bad posture! 👇🏾 If your shoulder blades aren’t strong and stable, you’re at risk for injury, limited mobility, and poor performance in almost everything you do. Let’s fix that. ⬇️ 3 sets of 20! Perform a full protraction (rounding of shoulder) and complete retraction (shoulders back and down) of the Banded scapula chicken wings! These are a game-changer for weak shoulders. They strengthen the muscles around your shoulder blades—like the lower traps and serratus anterior—wh
0:41
Weak scapula causing bad posture! 👇🏾 If your shoulder blades aren’t stro…
10.7K views2 weeks ago
TikTokelastaboy
Puneet Rao | Fitness Simplified on Instagram: "Still rolling your shoulders for warm-up? That’s not fixing your pain. Do these mobility drills instead, they’ll actually protect your shoulders and make every upper-body workout safer. Watch till the end. 👇 1. 12 Y Raises 2. 12 T Raises 3. 10 Laying Shoulder CARs 4. 12 Scapular retraction & protraction 5. 10 Scapular CARs (clock & anti clock) 6. 8 Shoulder CARs 7. 12 Hanging shrugs 8. 20 Banded external rotation (controlled) 9. 20 Banded internal
0:45
Puneet Rao | Fitness Simplified on Instagram: "Still rolling your shoul…
688.1K views4 months ago
Instagram_puneetrao_
Kalyan Kumar on Instagram: "One way to do the lat pulldown ✌️ Retraction .. protraction .. core engage .. ilanti words em Lekunda normal ga ardamawwalani simple baasha lo cheppina 🙂 #coach #fitnessreels #telugufitnesstrainer #gymvideos #gymreels #workoutvideos#beginnerworkout#exercise#personaltrainer"
2:07
Kalyan Kumar on Instagram: "One way to do the lat pulldown ✌️ Ret…
286.2K views4 months ago
Instagramkalyan_battersetty
✅ Scapula: Adduction, Abduction, Retraction, Protraction Are you ready to understand and fall in love with anatomy? If so, check out Dr. Benaduce anatomy online course ➡️www.wittyanatomy.com Video beautifully edited by @fzaldanac #wittyanatomy #drbenaduce #anatomy101 #premed #protraction
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Puneet Rao | Fitness Simplified on Instagram: "What should be your Day 4? Pure Cardio or FullBody Tabata Strength? Let me know in the comments  ➡️ Warmup 1. 8 Cobra stretch 2. 8 Cat Cow 3. 5e 90-90 Transfer 4. 12 Scapular retraction & protraction ➡️ 3 Rounds 1. 60s Elbow plank 2. 30s Hollow hold 3. 16 Bicycle crunch ➡️ 3 Rounds 1. 12 Laying leg raises 2. 12 DB Sit ups 3. 12 Db pass through ➡️ 3 Rounds 1. 10e Bird dog 2. 12 Deadbug 3. 30s Side plank"
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Fix Your Front Lever Retraction 💪🔥 If your front lever is stuck because of weak retraction, this drill will unlock your next level. We’re working through 5 progressive levels of protraction & retraction to build bulletproof scapular control 👇 1️⃣ Tuck FL Protraction/Retraction 2️⃣ Advanced Tuck Protraction/Retraction 3️⃣ Band (40–80lb) – both parts 4️⃣ Band (40–80lb) – one part 5️⃣ Band (10–35lb) – minimal assist Master these and watch your front lever transform. This isn’t just strength – it
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