A plank-based shoulder-blade control exercise with the elbows kept straight. It trains scapular protraction and retraction, emphasizing the serratus anterior and shoulder-girdle stability.
Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
Keep your arms straight and engage your core to maintain stability.
Without bending your elbows, retract your shoulder blades by squeezing them together, allowing your chest to lower slightly.
Protract your shoulder blades by pushing them apart, rounding your upper back and returning to the starting position.
Repeat the movement for the desired number of repetitions, maintaining control throughout.
Focus on the movement of the shoulder blades rather than bending the elbows.
Keep your core engaged to prevent sagging of the hips or arching of the back.
Perform the exercise slowly to ensure full range of motion and better muscle activation.
Maintain a neutral neck position by looking slightly ahead rather than down at your hands.
Incorporate this exercise into your warm-up routine to activate the serratus anterior before upper body workouts.
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