Bear Crawl Scapular Push

Exercise Overview

This is a scapular protraction and retraction exercise that requires individual control of the scapulothoracic joint from the thoracic spine (dissociated or uncoupled movements). Start in a quadruped position (hands and knees) and go on the balls of your toes. Keep the hands shoulder width apart and the feet hip width apart. Lift the knees off the floor and brace the core to maintain a neutral spine. Retract and protract your shoulder blades without breaking neutral spine.

Muscles Involved

Related Conditions

Equipment Needed