Bear Stretch Hold
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