Scapular Retraction---

is the act of squeezing your shoulder blades together while keeping the upper trap relaxed. Maintaining strong scapular muscles is essential to keeping your shoulders healthy while training. During training, focus on the placement of the scapula and be sure you are not hanging into your shoulder joints. This could cause shoulder impingement, dislocation or subluxation. 

Performing scapular strengthening exercises on a regular basis can improve posture and decrease your risk of injury.

 

 Take a look at this article by Black Diamond. 

http://blackdiamondequipment.com/en_US/esther-smith-shoulder-maintenance-for-climbers.html

Here are exercise examples. Long protocol.

http://orthoinfo.org/PDFs/Rehab_Shoulder_5.pdf

 

**Make sure you seek help from a medical professional if you have pain and consider a Physical Therapist for guided work strengthening the shoulder

 

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