Scapular Retraction: Goalpost (Eccentric) - Prone (Ball)
Lie over ball or table. Quickly lift arms into "goalpost", thumbs up.
Squeeze shoulder blades. Slowly lower for 3-5 seconds. Keep head in line with spine.
___ reps per set,
___ sets per day,
___ days per week.
Add ___ lbs when
you achieve ___
repetitions.
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