Bent-Over Scapular Retraction

How to perform it

Step-by-step instructions

1. 01Stand with feet about hip width and soften the knees.
2. 02Hinge at the hips until the torso is inclined while keeping a neutral spine and the arms hanging.
3. 03Hold the trunk still and draw the shoulder blades gently back and slightly down without bending the elbows.
4. 04Pause without lifting the chest or extending the lower back.
5. 05Release the shoulder blades under control while maintaining the same hip-hinge position.