Prone Cactus Retraction
Prone Cactus Retraction is an active mobility drill designed to activate scapular movement. Like all mobility drills, it is a range of motion exercise that moves from passive flexibility and enables the body to move itself.
- Type Of Exercise: Mobility
- Muscles: Shoulders, Trapezius
- Difficulty: Advanced
- Equipment: Body Only
Prone Cactus Retraction
![Prone Cactus Retraction 1 Prone Cactus Retraction Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/HBP_SE5_iM_-_1.jpg)
![Prone Cactus Retraction 2 Prone Cactus Retraction End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/HBP_SE5_iM_-_3-3.jpg)
![Prone Cactus Retraction 3 Prone Cactus Retraction](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/05/Prone-Cactus-Retraction.jpg)
- To set up, lay flat on your stomach (prone) with your arms out in a letter T shape.
- Keep your upper arms in place and bend your elbows to 90-degrees.
- Be sure you have a 90-degree angle at your armpits and elbows and complete shoulder, elbow, and wrist to floor contact.
- Lift your arms as high as possible, moving them as a single unit.
- Pinch your shoulder blades together strongly and keep your elbows in line with your shoulders as you hold for time.
![Prone Cactus Retraction 4 Prone Retraction](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/HBP_SE1_iM_-_3.jpg)
- Exercise: Prone Retraction
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius
- Difficulty: Intermediate
- Equipment: Body Only
![Prone Cactus Retraction 5 Prone W Retraction](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/HBP_SE6_iM_-_2-1.jpg)
- Exercise: Prone W Retraction
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius
- Difficulty: Advanced
- Equipment: Body Only