A reactive scapula retraction is the most simple yet most important movement to learn in order to execute most of your upper body workouts. Most of us have confused this with a regular “chest up” which is not a very accurate command or movement during upper body exercises let it be compound, machine or body weight workout.The lack of this movement lead to many issues like shoulder injuries , less activations and lower back strains.
Let me explain and show you how it’s done and executed.
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What is a scapula?
- also known as your shoulder bone, swipe left on the pic to view where it’s place
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- one of the stability component in your kinetic chain.
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What is a kinetic chain?
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- basically your joint and muscle movements t have a chain reaction and relation in your total body movements , just like the gears in your watch when that one circle thingy moves all the circle thingys move due to a chain reaction.
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- it takes the combination of 3 things , your nerves , muscles and joints to produce a single movement , which builds this chain , the movements could be as simple as moving your hand.
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What is a reactive scapula retraction ?
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During most of your upper body exercises like a bench press,last pull downs and so on your scapula works as a stability component in your kinetic chain, the correct execution of this movement allows you to stabilise your entire movement to avoid complications.
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-it’s basically an action of tucking/ pulling in your shoulder blades/ scapula without shrugging your shoulders / moving your shoulders up till your ears.
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- shoulder movements are very delicate, build on the support of soft tissues, any wrong movement or miss loading could cause major injuries .
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Remember not chest up, but a reactive scapula retraction . And I have also made a IGTV video on this please do check it out!
Thank you so much, and do leave your feed back on the comment box below
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