Scapular Retractions and Scapular Pull-ups -MoveU

Start Fixin Yo’ Sh!T - https://MoveU.com Do you have upper trap and neck tightness? Strengthen the opposing muscles! We had the opportunity to help out the San Diego Police with some content specifically for them in the police car, but in the meanwhile, here is badass officer Edwin wearing full gear doing some scapular stability and sweating his ass off. Do 10-20 Repetitions per side with a band or 10-20 repetitions total with the scapular pull-up. There are two scapular pull-up variations in this video. For those of you that are unable to do the scapular pull-up that I am doing while hanging from a bar, then get a very tight, long band (or use the cable machine) and put the band almost directly overhead. Loop your hand through the band and let it lengthen your arm and shrug your shoulder upward. From there, squeeze the mid back muscles to pull only the shoulder blade downward, thinking about putting your shoulder blade into your back pocket. Do not let the elbow bend as this will involve your bicep and lat… that is a different exercise. The goal here is to isolate the muscles around the shoulder blade, not to strengthen the arm or lat. Look at the badass officer. Do you see his elbow bending? Do you see my elbows bending? No! This is the most common mistake with this exercise. Make sure that your elbow stays straight and it is only the shoulder blade moving a little bit. Don’t try to pull your blade so far down that you twist the body, extend the back, and let your rib boobs (lower ribs) flare out. Massaging the neck and upper trap is helpful for relieving pain temporarily. The exercises in this video will help much more long term. Think about applying this movement throughout your day as well, not just in the gym. Want more help from us? The MoveU online program allows us to help people all over the world. Learn more, and begin improving today at https://www.moveu.com/