Shoulder flexion against wall with scapular retractors

Active shoulder flexion with added control from scapular retractors.

  • standing upright facing a wall, place your forearms near the wall in a vertical orientation
  • either grasp two ends of a resistance band OR place your wrists in a mini-band loop
  • without hiking your shoulders upwards, keep the chest “open” or wide, retract or pull the scapulae (shoulder blades) back
  • maintain the tension in the band throughout the exercise
  • slowly slide your forearms up the wall, only to the height to which you can maintain a neutral spine, ie: not hyperextending your mid to low back
  • slowly lower your arms back to the start position while focusing on keeping your scapulae well connected to your thorax, ie: avoid “winging”
  • repeat as needed