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
- 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.
- Exercise: Prone Retraction
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius
- Difficulty: Intermediate
- Equipment: Body Only
- Exercise: Prone W Retraction
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius
- Difficulty: Advanced
- Equipment: Body Only
