Instructions: 

Part 1: Scapular Protraction/Retraction:

• Start on all fours – hands under shoulders, knees under hips.

• Retract the shoulder blades by dropping the  chest down towards the floor and squeezing the shoulder blades together.

• Protract the shoulder blades by spreading the shoulder blades apart and slightly rounding the upper spine.

• Keep the elbows slightly bent through the whole exercise.

• Completed 3 sets of 10 retractions & protractions.

Part 2: Scapular CARS

• Draw the shoulder blades down, up and around to create “circles”.

• Move 10x in a clockwise direction and 10x in a counter clockwise direction

• Complete 3 sets.