14K views · 805 reactions | Protraction and retraction of the scapula...

The scapula performs three primary movements that form the foundation of shoulder biomechanics. The first is elevation and depression, where the scapula moves upward and downward along the rib cage. The second is protraction and retraction, describing how it glides away from the spine and then back toward it. The third is upward and downward rotation, where the scapula pivots around the AC joint while maintaining stable contact with the ribs. These three motions work together to allow full arm m

The hind limb protraction stretch offers unique benefits for topline development, especially when it comes to improving mobility, muscle activation, and posture. Here’s how it helps: 1. Lengthens the Glutes and Hamstrings - By lengthening these muscles, you help the hind end move more freely and reduce resistance through the back and pelvis, allowing the topline to engage more fully during movement. 2. Promotes Pelvic Tilt and Engagement - This tilt supports lifting the back and activating the a