Bear Stretch Hold

ShoulderScapula
Written By David Song

BEAR STRETCH HOLD

This is a scapular protraction stability exercise. Start in a modified quadruped position by having your hands in front of your head and roughly shoulder width apart. Stabilize your feet by planting the balls of your toes into the ground and lift the knees off the floor. Maintain a neutral spine while driving your shoulder blades forward. Hold for 15-30 seconds and rest for an equal amount of time before repeating.

Muscles Involved:

  • Serratus Anterior

  • Lower Trapezius

  • Core

    • Transversus Abdominis

Related Conditions:

  • Shoulder Impingement

  • Dynamic Shoulder Instability

  • Labral Tear

  • Rotator Cuff Tear / Tendinopathy / Tendinitis

  • SLAP Lesion

  • Posterior Capsule Impingement

  • Winged Scapula / Scapular Winging

  • Scapular Dyskinesis

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David Song
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