How to Perform Supine Banded Scapular Protraction

Supine Banded Scapular Protraction (SBSP) is a deceptively simple exercise that has been used by athletes and physical therapists alike to aid in shoulder stability, strength, and mobility. From external rotation exercises to hip abduction workouts and even modified prone cobras, this exercise can do wonders for your shoulders – especially if you’re dealing with impingement syndrome or scapular dyskinesis. It’s also a great way to activate muscles such as the upper trapezius and serratus anterior while stretching out the pectoralis minor muscle – all without having to lift any weights! With just a resistance band or wall slide plus some elbow flexion/extension movements, you’ll be able to start improving your shoulder joint range of motion in no time.

Instructions:

1. Lie down comfortably on your back and feel the pressure of the floor soothing your lower back muscles. Make sure that you are squeezing your abdomen in tight and keeping your ribcage tucked towards your hips to ensure that you do not arch your back.

2. Take a moment to imagine the shoulder blades on either side of your body as two pocket-sized magnets, pulling together and down towards your back pockets.

3. Now with a sultry swagger, reach your arms in front of you as if you were embracing the horizon and feel the shoulder blades slowly drawing apart from one another, like two willing tango-dancers on a romantic night out. Spread them wide! Feel the strength radiating through your entire body. Enjoy the elation of being able to fully extend your arms and revel in the sensation of this gentle yet powerful exercise.

Supine Banded Scapular Protraction is the perfect exercise for those looking to upgrade their shoulder game with enhanced stability, mobility and range of motion. This powerful move isolates key muscles like serratus anterior, upper trapezius and pectoralis minor – providing a solid foundation on which superior posture can be built. With resistance banding allowing fine-tuning of scapular movement plus gradual strengthening over time, you’ll soon find yourself floating through activities that used to cause pain or impede performance; all while having less stress in your shoulders than an amphibian leaping into a lake! Experience strength beyond measure by adding this dynamic duo (SBSP + Resistance Bands) into your rehab program or conditioning routine today!